F3 New Orleans

Category: New Orleans

  • Uptowner – Farmer Carry

    When I checked the Q sheet this morning and saw that it was Shorty, I made a comment to Circus that I didn’t think he was going to be there.  Circus asked, “Why dad?” I had to explain that Shorty is a busy professional and that he has deadlines and such and can’t always fulfill his role as the Q.  Well, that answer satisfied his curiosity but I knew better though experience.

    We pull up at the Uptowner and there is no Shorty to be seen.  A few PAX mosey up and even Fracsac with the Shovel Flag but no Shorty.  It’s 5:30 am….someone needs to lead.  Needless to say, I volunteered and the party gets started.

     

    WARM UP

    30 IC x SSH

    20 x Low Slow Squats

    15 IC x Merkins

    20 IC x Arm Circles (10 forward and 10 backward)

     

    THE THANG (1) 

    We grab buckets of sand (55 lbs) and water (35 lbs) and then a heavy rock and circle up by the flag.

    Set one OYO, plank and wait

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (right leg propped up on bucket)

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set two OYO, plank and wait

    20 straight leg deadlifts with rock

    20 Bulgarian Split Squat (right leg propped up on bucket)

    20 straight leg deadlifts with rock

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set three IC

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the bucket (to make it harder, place one foot on the bucket and the other extended away from your body)

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the Bucket

     

    THANG (2)

    BLIMPS with a one arm farmer carry of the bucket to each utility pole.  (Total distance covered 300 yards)

    From the flag, we (a) one arm farmer carry the bucket to the first utility pole (25 yards) and do 5 Burpees.

    (b) one arm farmer carry the bucket to the second utility pole (25 yards) and do 10 Lunges each leg

    (c) one arm farmer carry the bucket to the third utility pole (25 yards) and do 15 Imperial Walkers each leg

    (d) one arm farmer carry the bucket to the fourth utility pole (25 yards) and do 20 Merkins

    (e) one arm farmer carry the bucket to the fifth utility pole (25 yards) and do 25 Plank Jacks

    (f) one arm farmer carry the bucket to the sixth utility pole (25 yards) and do 30 Squats

     

    Time is running out so we head back to put the buckets and rocks back in their place and do 15 IC x Slow Dying Cockroach and 20 Get Ups.  I loved the Get Ups so much I brought those back this week.  All the new people appreciated the difficulty.

     

    Countoff, Namerama, Announcements, and a prayer for strength and a renewed mindset of serving others.  It is a blessing and honor to serve the NOLA PAX!  Thanks for letting me lead!

     

     

     

     

     

  • Black Cat Appreciation = EXPLOSION Appreciation

    It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
    Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

    YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

    Mosey around the fountain and onto the lakefront for:

    COP #1: WARM UP
    20 X SSH
    20 X Hillbillies
    20 X Mtn Climbers
    20 X Imperial Walkers
    20 X J Lo’s
    10 X F/B Arm Circles

    Mosey down a bit and line up facing the lake.
    Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
    20 each leg
    10 each leg

    mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

    10 X Plyo Merkins (Clap hands after exploding up)
    Pick a partner and race to the top of levee
    10 X Squat Thrusters (Plank exploding to squat)
    Frog jump across median
    Pick a partner and sprint down
    10 X Reverse Lunge Knee up (each leg)
    Long Jump across median
    10 X Alternating Lunge Jumps
    Pick a partner sprint up and mosey down to starting point

    Rinse and repeat subbing out sprints for quick indian runs

    COP #2: MARY
    20 X LBC
    25 X American Hammer

    Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

    Moleskin:
    – T shirt order is open now. Last chance to get original logo shirt
    – Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

    Thanks for letting me lead.

  • Ride the Shark

    Three men showed up to grow and swim…

    -100m freestyle

    -25m sprint

    Rinse and Repeat until time runs out…or if you’re Triple Shift, you swim until you hit 1000m.  Show off….T-Claps!

    Countoff, namerama, announcements, shoutouts, prayer.

    (DISCLAIMER: Title and Graphic have nothing to do with the workout or the pax…just because)

  • Long Live the King

    News Story on the Funeral of Elvis Presley

    “Values are like fingerprints. Nobody’s are the same, but you leave ’em all over everything you do.” –Elvis Presley

    40 Years ago today, Elvis Aaron Presley, the King of Rock & Roll, was found dead in his Memphis home dubbed “Graceland”. Elvis, alongside his Mother Gladys, his father Vernon, and Grandmother Minnie Mae Hood aka Dodger still rest in Graceland to this day.  Thousands of mourners gathered in Memphis in the days to come to pay their final respects to the man that defined a generation and changed the world as it was known.

    In honor of the legend, YHC crafted a special Elvis themed beat down. Disclaimer….

    The Thang…

    “Don’t Be Cruel” to me Q, but we need to offer up a little downPAINment – Burp & Merk 2:03.

    YHC doesn’t mean to be cruel though, just wanna be your “Teddy Bear” – Bear Crawl; Crawl Bear Suicide 1:48

    We can’t go on together with “Suspicious Minds” but we have to – Indian Run to NOMA

    Find your Memphis Mafia and check in at the “Heartbreak Hotel” – Heartbreak 1, 2, 3’s (Dora 1,2,3 with a hill).   100 Merkins, 200 Squats, 300 LBCs.

    Due to excessive use of heart medication, Elvis was “All Shook Up” and collapsed due to heart failure on the throne – People’s Chair 2:00

    Elvis was a great dancer, especially in the movie “Jailhouse Rock” – Walk like an Egyptian (Indian Run w/ Lunges) last pax “jailbreaks” to front, Jailbreaker  takes the radio.

    We may not have time for an encore, after 1 round of Walk like an Egyptian, mosey to the VF for some Priscilla.

    We always comeback to the flag after a COP, so why not the ’68 Comeback special…”If I Can Dream” – ABC’s spelling “ELVIS PRESLEY”

    And now, the King is singing on that stage in the sky, but he came from nothing, almost like he was “In the Ghetto” – Weezy Jefferson’s x 15 IC

    The clock strikes 6:15, Countarama, Namearama,

    Announcements:

    • Son of a Saint meeting tonight at the Cellar Door (916 Lafayette St.) in the CBD 6:00-7:30
    • Yoga at Tchoup Yard next Wednesday. 5:30 5K, 6:30 Yoga, M’s are welcome; 2.0’s are not
    • New Orleans Escape Tri Training Groupme is now available, contact YHC to join. The 6 week training schedule starts next week.  FOR THOSE WHO PREFER NOT TO SWIM OR BIKE OR RUN, THERE ARE OPTIONS AVAILABLE I.E. DUATHLON, AQUABIKE, AND RELAY TEAMS.  Click here for race information
    • If any PAX are interested in joining the Krewe of the Rolling Elvi, contact YHC or Seaman and we will nominate you for the Memphis Mafia (a stepping stone to becoming a Rolling Elvi). www.rollingelvi.org
    • The FINAL print of the current F3Nola shirt design is taking orders now.  Click here to order your F3 NOLA shirt.

    BOM for understanding of our fellow man and an end to hate.

    Moleskin:

    • Should there had been an encore, we would’ve slowed it down nice with “Can’t Help Falling” – Tunnel of Love. There’s always January 8.
    • TClaps to Reluctant Yankee on his EHing of Sap.
    • Sap, welcome to F3.

    Thank you for the opportunity to lead, Thank You Very Much,

    Da Parish

  • Lakeshore Coastie – Feeling Strong

     

    YHC arrived at the temporary AO across from Landry’s seafood a couple of minutes before 5:30 am and the parking lot looked barren.  Will I be riding alone this morning since Da Parish moved back to….the Parish?  After pedaling around in the parking lot things started to look dim.  Wait!  I see a blinking head light and I knew it was Woz rolling in hot.  As 5:30 am passed I was hoping to see some other PAX members but alas, no one else showed up.

    Countoff, Namerama and the COT would be at the Foundry where we would be meeting up with the men there.

    We took our traditional route of Lakeshore Drive and headed out east to the Seabrook bridge and then headed back west to where Marconi ends at Lakeshore drive.  From there we headed south to City Park.

    Woz said he was feeling ‘STRONG’ and we had an impressive time of covering 13 miles in approximately 42 minutes for an average of 18.60 (2 bridge climbs and 8 levee hills).  We arrived at the Foundry at 6:13 am and completed 10 burpees to close.   It was an honor to lead!

  • 610 bbQ

    Six men gathered in the gloom this a.m. to head out on the 610 Stomp.  Taking a cue from Shorty’s beatdown last week, YHC decided to try something different, so disclaimer, then

    • Indian Run to the festival grounds track

    Two minutes to stretch out, then

    • Catch Me If you Can
      • Match up slower runners with the rabbits in teams of 2
      • Pax 1 runs backwards
      • Pax 2 does 20 Squat Jumps for interval, then runs to catch Pax 1
      • Flapjack
      • Alternate Squat Jumps with Merkins (deconstructed Burpees)

    Feeling strong from yesterday’s VQ, YHC planned for 1 1/2 laps (1.5 mi), but then reality set in;

    1/2 lap and the Q was smoked, like a barbecued pig on a spit.

    Improvise, adapt, and overcome for Plan B, a quick circuit at the Foundry:

    • 3 stations – Pull-Ups, LBCs, and Zig-Zag Hops (yes, it’s an exercise, check the Exicon)
      • 2 rounds with Pull-Ups as the timer

    Then

    • Indian Run to the back side of the track
    • 1 1/2 laps, sprint the straightaways and mosey the turns
    • Mosey back to the flag

    A couple of minutes for Mary:

    • 20 Flutter Kicks
    • 10 Hello Dollies

    Coincidentally, Hawgcycle comes running up just in time from his own 3.5 mi mosey (after a late start), and we’re joined by Tripleshift and Woz from the Coastie

    With a minute left,

    • 10 Burpees (because it’s F3)

    COT for count off, name-o-rama, and prayer by Tool.

    T-Claps to the Coastie crew for making the COT.

    Thanks for giving me the opportunity to lead.

     

  • Abs and legs and abs and legs…

    Pre Thang: YHC has been struggling w a bad shoulder so I wanted to be sure I could Q a workout that would challenge the pax and rest the upper body. Sunday evening I went over to the AO and mapped out a .25 mile loop  that started at the shelter and went through the oaks to the track and back around golf club drive. At the shelter, 12 exercises were scribbled onto the floor with my handy sidewalk chalk.

    The Thang: At 05:30 the disclaimer was given and we were off.  A short mosey down to the clubhouse and over to the shelter where we paired up. Partner A would perform the exercise AMRAP while partner B ran the loop, then switch– working our way down the list… Russian Twist, Squat, Real Freddie Mercury, Lunge, Flutter Kick, Imperial Walker, Dying Cockroach, RLSU, LBC, LLSU, LBT.

    Some groups were a bit faster than others, but when all was said and done we worked for 45 minutes non stop, running 2.6-3.0 miles and completing at least 11 of the 12 exercises.

    COT w shout out by YHC–

    T Claps to the pax for embracing the suck. It has been brutal out there.

    T Claps to a couple of the young guns for getting in a quick round of Merkins before getting in their cars. I believe that was YSR and Pony Boy. Nice work !

    Reminder: Come check out Son of a Saint mentor/F3 informational gathering this Wednesday.  See F3 email or group me for info.

    Good Times!

    Roots

     

     

     

     

  • VQ at Rock City

    Walking up the street towards the AO, YHC saw a mere four men in the gloom, and thought, “Cool, pretty easy for my VQ.”  But appearances can be deceiving.  The pax quickly multiplied, and by the time the disclaimer was given and we started to mosey towards the rock pile, YHC was leading a group of 16 strong (including a couple of Johnny-come-latelys).

    At the rocks, COP for a quick warm-up:

    •  SSHs
    • Abe Vigodas
    • Bird Dogs
    • Parker Peters
    • Plank Jacks
    • IWs

    (all x 15)

    • Sun Gods (10 fwd, 10 back)

    Then, select a rock for . . .

    The Thang

    Rockercise with complex movements (20 each):

    • Squat to Bent Over Row
    • Pullover to Bench Press with Glute Bridge
    • Elf on the Shelf (10 left, 10 right)
    • Curl to Overhead Press
    • Deadlift to Upright Row
    • Reverse Lunge with Twist (alternating sides)
    • Lateral Lunge with Press Out (alternating sides)
    • Matrix

    Mosey to the water fountain, and then . . .

    The Thang pt II

    Rockacides

    Teams of two

    •  Man 1: Diamond Merkins
    • Man 2: 25 yd run with rock, Cusak style; Flapjack
    • Man 1: Freddie Mercury
    • Man 2: 50 yd run with rock, Cusak style; Flapjack
    • Man 1: Penguins
    • Man 2: 100 yd run with rock, Cusak style; Flapjack

    Time to drop the rocks off and mosey back to the flag,

    where there are a few minutes left for:

    • American Hammers x 20

    A great way to close out!

    COT

    Count off, name-o-rama, and prayer.

    A very strong group for my VQ. Thanks for giving me the opportunity to lead!

  • Burpees Over Broadway

    The scheduled Q had to live Third and take a 2.0 off to college, so the Q was up for grabs Friday evening.  Rudy and YHC put it to the pax for a vote – me with the possibility of a burpee warm-up or Rudy and a likely Broadway themed workout.  Pending some controversy regarding unregistered voters, my burpee filled workout eeked out a one vote victory as the poll closed.

    The Disclaimer and Mission

    Since Q-school I’ve made a conscious effort to give more attention to the disclaimer.  Quick Draw noticed.  I also tagged a little information on about our mission – to plant, grow and serve small workout groups for the invigoration of male community leadership.  The idea being that as we grow in physical and mental strength, and as we become more disciplined men we will naturally start to look outward for ways to strengthen our community.  To serve others you have to be humble, and there’s no better exercise to humble yourself than the burpee.

    The Thang

    Warm up – I am Third

    • 20 burpees OYO
    • Chop Wood IC x 20; Imperial Walkers IC x 20; J-Lo’s IC x 20
    • Burpees EMOM (12, 12, 12, 12, 10, 10)
    • Arm Circles OYO
    • 12 Burpees OYO

    100 bupees in the first 15 minutes.  Well done men.  During the EMOM rest we discussed the Gayle Sayers Autobiography “I Am Third,” meaning to put God first, family and community second, and yourself third.  We discussed Mark 8:34 where Jesus told the disciples that anyone that wants to follow Him must take up their cross and deny themselves.  During the arm circles we reflected on last week’s Morning Calling where we discussed how Solomon.  He sought purpose by fulfilling his own desires and came to the conclusion that life is meaningless, much in the same way that little baby arm circles are basically meaningless (don’t you think, Yankee?)

    We broke for water and moseyed to the Big Lake, pairing up with a similarly sized man along the way.

    Stand By Your Brother – Accountability

    We need other men in our lives to stand by us and hold us accountable, to make sure that we are prioritizing the things that bring purpose and meaning to life and not falling into the easy trap of serving ourselves.  To illustrate this our exercise involved one man doing 10 merkins while his partner stood by him and did 10 squats.  We flapjacked after each set of 10 until we reached a total of 100 merkins and 100 squats.

    Carry Your Brother – Service

    Sometimes we are called to carry those around us, no matter how heavy the burden.  After a brief demonstration using Cowbell, we fireman carried (or carried on our back) our partner to the Foundry, flapjacking along the way

    Pull ups – Iron Sharpens Iron

    We needed to get some pull-ups in for this month’s ISI Challenge.  Pax 1 does 5 pull-ups while Pax 2 planks.  Continue flapjacking until time is called.

    Circle of Air Chairs – Helping Others Do What’s Hard 

    Everyone gets in an air chair – good form with thighs parallel to the ground.  10 second count starts when the Q is satisfied that everyone is low enough.  The Pax were instructed to look around and call out anyone that was not in the correct position.  After a couple of call outs and a reset after 2, the pax looked good and the 10 count was won.

    In Mark 8:34 Jesus calls Peter Satan because Peter told Jesus that he must not got to Jerusalem to die.  Peter said what he did because he loved Jesus.  He didn’t want to see Jesus go through the crucifixion.  But Jesus knew the will of God and Peter was standing in the way of God’s will.  Be careful not to try and protect those you love from doing the will of God when it is hard.

    Tabata – Digging Deep

    After Moseying back to the Great Lawn we circled up for Tabata (8 cycles of 20 seconds max effort followed by 10 seconds of rest).  We used Wide Merkins, Monkey Humpers, World War II Sit-ups, and Burpees.

    Tabata is a great exercise, but you are only going to see great gains from it if you go all out during the 20 seconds of exercise.  Going all out for 20 seconds is hard.  You have to dig deep.  I believe that we find purpose and meaning when we look outside of ourselves and live to serve others.  However, denying yourself and living humbly is hard.  You have to dig deep

    Mary and Legs – What to do When You Have 4 Minutes Left

    Mary: LBT IC x 30, Dying Cockroach IC x 31

    3-6-3 Squats:  Super Slow full four count for the first 3 and hold it on the last one, then normal cadence for the next 6 and finish with 3 super slow and a hold.

    Naked Man Moleskin

    We are in preliminary discussions with Son of a Saint  about how we might partner with them.  We are going to start with a few F3 lead workouts in the next couple of months and see where it goes.  My idea is that we would use the workouts to teach leadership skills, much the way the GoRucks do.  Today was my attempt at a practice run.  I welcome your feedback.

  • Get On Up at the Uptowner

    On Thursday, I received a text from Hawgcycle to pinch hit at the Uptowner since no one signed up.  I gladly obliged and thought of what I would do.  While talking with my M, she suggested we do 5 minutes of Get Ups instead of the 6 minutes of Mary.  That works!

     

    WARM UP

    SSH x 40 IC

    Windmills x 15 IC

    Shoulder Shrugs x 10 IC

    Arm Circles x 20 IC (forward and back)

    Romanian Single Leg Deadlift with rock x 15 IC each leg

    Curtsy Lungers x 15 IC

     

    THE THANG

    Farmer’s Carry Buckets of Sand or Water 100 yards (50 out and 50 back) then perform the exercises below x 3.  T-Claps to Torque who carried 2 buckets of sand = 110 lbs!

    25 Overhead Press with Heavy Rock

    25 Merkins

    25 Front Squats with Heavy Rock

     

    CORE

    One of the indicators of someone’s risk of mortality is the inability to get off the floor without using your hands or arms for support.  So instead of a standard core workout, we did four minutes of get ups.  I would have done 6 minutes but ran out of time.  As the name indicates, we lay on the ground and stand up without our hands touching the ground then lay back down.  It doesn’t sound complicated but it was complicated!  To make it more difficult for our more mobile pax, the progression would look like this.  Right hand on right knee or left hand on left knee to perform the get ups.  The next level of difficulty would be right hand on the left knee or left hand on right knee to perform the get ups.  Again, your hands or arms can’t touch the ground to give you support.  Finally, the most difficult get up would be to hold a weighted object to perform the get up.   After much mumble chatter, the timer went off.

     

    Countoff, Namerama and COT.   Thank you for the privilege of leading!