Category: New Orleans

Water World #4; Blinded By The Plank
Blinded by the light, revved up like a deuce; another PAX in the gloom

Blinded by the light, revved up like a deuce; another PAX in the gloom

Blinded by the light, revved up like a deuce; another PAX in the gloom
- (Hold a plank for the duration of “Blinded by the Light” and switch your plank from left to center to right to center every time Manfred Mann says “blinded”)
Uptown drummers bummers; Okwata in the summer with a teenHATE diplomat

In Pontiff with the mumps as the Adolescent pumps his way into his hat

With a sprain on my ankle, Feeling kinda older (RESPECT), I tripped at the skinny

With this very unpleasing, sneezing and wheezing; The Jingle Vader crashed to the ground
- 4×100 Free :20 rest, start easy and increase your speed
- 4×100 Free 25m Sprint/75m Recover :10 Rest
- 4×100 Free w/ Paddles & Buoy (no kick)
- 100 Race Pace till time
Hawgcycle always told me not to look into the blue of the Speedo,

but Hawgcycle, THAT’S WHERE THE FUN IS….
- Moped – 1200?
- Triple Shift -1200
- Hawgcycle – 1200 – TClaps for the 16.8mi ride to and from UNO #RRR17
- Da Parish – 1300
- Jingle Vader – 1300
PAX got down but we never got tight, PAX’s gonna make it through the night

Da Parish

Moleskin: Next time you see your SO; hug them, kiss them, and look at them like the first time you knew you love them. Remember those moments because they are too often overshadowed by the times when anger and frustration took over.

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February 9, 2017
Gone with the Wind
One of the worst things about posting at Okwata is well the wind is wild at times. The PAX that made an appearance did not need a heated cozy pool or wanted to workout with a local news website reporter asking annoying questions. The six that showed up just wanted (what I hope was) a good beatdown. The PAX wanted to do extra work by completing the 300 merkins in 30 days.

The Thang
- SSH x20
- IW x20
- Merkins x15
- Peter Parkers x10
- Parker Peters x10
- Good Morning x10
- Polka stretch x10
- Standing hip mobility aka Cowbells x10
- Karaoke facing the lake about 30ft and then bake facing the levee
- Mario jumps same distance as above
- the sprints
- Merkins x10
My first workout brought “great” memories from my time in the Army. So I pulled out the deck. Ace-10 were face value. J=20 Q=30 K=40 At some point some cards got lost in the crazy wind.
- Hearts= b/c we love them so much burpees
- Dimond= SL tricep raises
- Clubs= supine rear delt pushes
- Spades= prone Y’s
- all OYO
When the King of hearts showed up broke the 40 count down my 10 and between 10 and 20 we did 10 merkins and between 20 and 30 did low slow squats. Rested between 30 and 40.

Back at the flag for some slow Mary. All exercises were in a slow cadence.
- Dying cockroach x10
- Slow LBCs x10
- Tall side plank x10 on R&L in a normal cadence
COT for prayer and reminded the “As iron as sharpens iron, man shall sharpen his fellow man.” Proverbs 27:17. We must push each other not just a workouts but in life as well to conquer the evil one .

Thanks for letting me lead.

Kimchi

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February 9, 2017
The Show Must Go On
Thanks to an APB from the New Orleans F3 Director of Media Communications and General Supplier of All New Orleans F3 News You Need to Know, Reluctant Yankee, the QIC was informed on Q eve of a special guest at The Birdcage this morning. Apparently it has been leaked to the media all of the hilarious mumble chatter and half-ass workouts that New Orleans F3 has kept quiet these past two years and now NOLA.com would like to run a feature on us. What better way to get the scoop but to send a reporter with video camera to film our workout. With so much on the line I was not going to let a little chest cold that had me sweating like 86 on the counting segment of Sesame Street last night keep me from posting my Q. 16 other F3 finest felt the same way. Casey Jones was so moved by a chance at a feature spot that he even pulled a Kotter.

Our kind videographer let me know that she couldn’t stay for our whole workout as she had to get to her own real physical endevour of Loyola Lady Wolfpack basketball practice. I just knew we were going to have her laughing inside at some point during the warmup.

Warm Up: Action! F3 disclaimer and away we go for a quick mosey around the golf course parking lot and back to oak alley.
- SSH IC X 30 (Featured Pax based on the glare of the camera light: QuickDraw)
- IW IC X 30 (Up-Short shot of Douille)
- Smurf Jack X 30 (Yankees untanned thighs catching the lens for sure)
- Plank position for Peter Parker X 20 -> Plank Jack X 20 -> Mountain Climbers X 20 (With the camera rolling no one was cussing)
Mosey to the Shelter for some bench work (keeping it close by for the crew):
- R leg step ups X 20
- Dips X 20 (Jadaveon in the spotlight as I think she wanted to feature as least one pax who actually looked like they were physically benefitting from the workout)
- L leg step ups X 20
- Decline Merkins X 10 -> Shoulder Taps X 10 -> Decline Merkins X 10 (A lot of knees on the ground at one point and about all our camera crew needed to see to determine we might be hopeless)
Free to be ourselves again mosey to the pull up bars for some group activities. Groups of 4 or 5 with rotation from station to station:
- Partner pull ups. 10 pull ups and then rotate with the partner for support. This station is the count. Some were sharper than others on how to pull this off.
- Bobby Hurleys
- Lunges
- Mission Impossible. The possibility of group pulling this off for the duration of the count was tough and in Q Karma the guys in the pull up group during my Mission Impossible I think were holding hands between pull ups. Oh Well.
Mosey to the levee for some 7’s as time was running a little low to pull off 11’s. By this point my cold had me sucking wind and I couldn’t even finish this- sorry. The aim was 6 burpees at the bottom and 1 incline merkin at the top with respective count down and count up. Nice job to everyone else for busting this out.

Mosey back to the flag with 4 minutes to spare for some Mary in the dirt. This would have been great footage.
- V-ups X 20
- Superman X 3 sets of 10s
- Pickle Pounders X 10
- Putin X 20 and donesky
Count-off yielded 17. Nameorama. Intentions included thanks for Yankee’s mom’s discharge from the hospital. Casey Jones works in New Orleans East and has many coworkers who were affected by the tornado yesterday and he offered their recovery as an area of special prayer. I thanked God for sparing us any causalities during the potentially deadly storms of yesterday. Thanks for the opportunity to lead!

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February 8, 2017
Now Accepting Entries for the Official 2017 F3 Race Jersey Logo

The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2017. PAX from all regions are invited to submit ideas for this year’s design.

Like previous years, we plan to keep the standard F3 logo on the front, uniting us as one F3 Nation, and feature a new design on the back to commemorate this year of F3. As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who has been putting in down-painments the longest. The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.

This year we are encouraging the use of Google albums for posting your ideas and enabling comments on them. Images can be fully developed or just sketches that need refinement.

Link to Google Photo Album To View Entries and Submit your own:
https://goo.gl/photos/pP9nhp9p4JQmyA568

You can also comment to applaud the creativity of others, or voice your opinions. Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups. F3 Marketing will be making a final selection before the end of February, and then get some shirts going for Spring races.

Thanks and good luck. Aye!

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February 8, 2017
Werkin on Merkins
A PAX of 11 strong gathered around the flag on a perfect warm February morning… to conquer 300 merks and maybe some other stuff too.

After a quick disclaimer and looking around for Hawg & Rudy, we were off…

Did the Bogey special and moseyed across the street to the neutral ground for:

COP #1) WARM UP
- Merkins X 10
- SSH X 20
- Peter Parkers X 20
- Hillbillies X 20
- J Lo’s X 20
- Merkins X 20
- Arm Circles X 15 F&B
Split up evenly to either side of the street at the benches for descending Merkin ladder.
- Derkins X 10
- Ierkins X 9
- Derkins X 8
- etc etc
Mosey to the refinery and split up into 4 groups for circuit work.
- Group 1: Merkins X 20 (Timer)
- Group 2: Hanging Knee Ups
- Group 3: Pull Ups
- Group 4: Dips
Rinse and repeat X 2

Line up for Indian run, BUT each time YHC or Bogey get to the front, 5 merks IC.

The mumble chatter was music to my ears!!

At some point during this adventure, we lost Tinker & Kenna Brah. I guess they couldn’t handle the heat!

Arrive to the museum fountain for some leg time.
- LLSU X 15
- RLSU X 15
- LLSU X 10
- RLSU X 10
- LLSU X 5
- RLSU X 5
Reverse suicides up the museum strairs, high-kneeing on the stairs.

Time for another Indian run to the foundry, yep you guessed it… when Mr. Awesome or Frac Sac get to the front, 5 merks IC.

COP #2) MARY
- LBC X 50
- Dying Cockroach X 20
- Penguins X 20
- Flutter Kicks X 20
- J Lo’s X 20
Indian run back to the flag, this time when Shorty gets to the front, 10 merks IC!!

Finished with 277 Merkins. (Tcalps to Short for keeping count)

COT- reminding the PAX that the smallest gesture can change someone in more ways than we are aware.

YHC was determined to finish 300 merkins. half the pax got down like this and knocked out the remaining 23. Tclaps!!!

As always, a pleasure to lead you fools.

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February 8, 2017
Bucktown Coastie # 4

Another beautiful day at the lakefront as the wind was blowing briskly which was a foreshadowing of the things to come. YHC gave the disclaimer, count off, namerama and then a thought I wanted to share with the PAX.

As we fight past the inertia of being lazy and passive in life, we were called to a greater purpose. I took a quote from Paul in Acts 17 where he teaches that “For in him, we live, move and have our being.” As fallen beings, we default to selfishness but our Creator calls us to be on mission to have a positive impact on our wives, children and community. To have a positive impact, we have to push back those natural forces such as the wind and press (pedal) on.

After the COT, we headed west and MoPed and YHC pulled away and MoPed questioned if we had a head wind. I didn’t really know for sure but said yes and silently looked forward to coming back with a tailwind. Torq and Hawgcycle were just behind us about a minute. As MoPed and I reached the Treasure Chest, we planked up and waited for the Six. Hawgcycle said their average speed was 18.4 mph which seemed kind of high with a head wind but the IPhone doesn’t lie. Hawg and MoPed turned around and Torq and I continued to the end. As Torq and I turned around, there was something seriously missing….my tailwind. We had been pedaling into a heavy south wind and turning around didn’t make things easier. The wind on this day made things difficult both ways but Torq and YHC made it too the start and our total time was 70-75 minutes.

UPDATE: As I write this BB, there were multiple tornadoes that impacted our area a few hours after our workout ended. Tornadoes in the our area are extremely rare but the number and size of the tornadoes that touched down were historic. Be in prayer for all those affected that God’s grace would sustain them in the recovery and rebuilding process.

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February 7, 2017
Met-Tree we do work out
We gathered by the flag to find out the Q’s watch was 45sec slow. Nevertheless we begin.

Mosey to grassy area to warm up
- SSH IC x20
- Imp Walker IC x20
- Hill Billy IC x20
- Seal Jacks IC x20
- Smurf Jacks IC x20
- Parker Peter IC x20
- Plank Jacks IC x20
- Peter Parker IC x20
Mosey to find grassy area for 2nd warm up
- Plie’ IC x10 by 4x
- Superman IC x20
- Monkey Humpers IC x20
- Plank Walk IC x20
- J Lo IC x20mosey to front of park benches to have some more fun
  - One Leg Squat IC x20 (each Leg)
  - Dips IC x20
  - Power ups IC x20 (each leg)
  - Incline Merks x12
  Mosey back towards flag, but stop for voluntary mary first. Each Pax takes turns selecting a MARY exercise 10x each. Back to the flag just in time, few may say it was 45sec over.
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February 7, 2017
610 Stomp #77, 6 Flights of Stairs
A fitbit watch sets several goals for one to accomplish in a day. A certain amount of steps, so many calories to burn, be active for so many minutes, and climb 10 flights of stairs. YHC lives in a slightly raised 1 story house. Almost every day all goals are met except for those stairs. So, what does YHC do? He calls City Park, his council woman, his neighborhood association, old friends, high school acquaintances, the mayor, all the way to the Commander-in-Chief (via twitter) for access to Tad Gormley stadium so that the PAX can conquer the stair goal. YHC was so confident in his ability to gain access to the Stadium that he had already formed a playlist of inspiration stair music.
- Stairway to Heaven
- Spiral Staircase
- Halfway Down the Stairs
- Staircase
- Opposites Attract
However, much to the disappointment of the PAX, YHC did not get permission to enter Tad Gormley, nor was a plan B even formed. So, the PAX continued the traditional route and the instructions were to make your best effort to gain ground. YHC had a PR for the 610 Stomp at 4.6 miles. The PAX rendezvoused at the flag (in the back of someone’s truck) and sealed the deal with 10 burpees.

Tclaps to Cowbell for his 300for30 and to Kimchi for his continuous streak.

If you are participating in the Run Ranger Run Challenge, please share your runs on Social Media be it Facebook, Twitter, LinkedIn, SnapChat, mapmyrun, etc. or all of them. Here’s my Facebook post if you want to use it as well.
- “This month some F3 friends & I will participate in the #RunRangerRun. Our team has pledged to complete a total of 565 miles of running, walking, biking, swimming, etc in the month of February in an effort to raise awareness AND FUNDS for GallantFew, an organization dedicated to the peaceful and successful transition from Military service to civilian life. All I am asking for is your support. If you choose to support finically, that would be greatly appreciated and in response I will dedicate a mile to you and a vet of your choice. #RRR17 #RLTW Thank you! https://www.crowdrise.com/f3-nola/fundraiser/timothyclements
Moleskin: At the end of YHC’s run, his fitbit said that he climbed 6 flights of stairs.

Thank you for letting me lead. Humbly Yours,

Da Parish

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February 7, 2017
Gloomy Post Superbowl Monday

Pretty gloomy foggy morning today. No one in group seemed to have lost sleep over the Atlanta defeat last night.

We started with the disclaimer and a slow mosey to oak alley.

We paired up in team of two them performed Team BLIMPS Suicide Runs.

-One partner ran suicides to four light poles doing 5 Burpees at each light while his partner did various types of Lunges(side, forward, backward) then the two switched.

-One partner ran suicides to the four light poles doing 10 Merkins at each light while his partner did Imperial Walkers then the two switched

-One partner ran suicides to the four light poles doing 5 Walk Out Plank Jacks at each light while his partner did various types of Squats (sumo, close, wide) then the two switched.

25 count then slow mosey to the row bars. We broke up into 4 groups of three and did the following 4 stations:

-15 merkins to shoulder taps (for the count)

-hillbillies

-rows

-right and left leg step ups

After a circuit of that we had a 10 count and mosey to the pavilion. At the pavilion we broke up into 4 groups of 3 again and did the following 4 Mary exercises:

-20 v-ups (for the count)

-leg raises

-dying cockroaches

-lbc

We finished with 20 count superman to 20 count mission impossible.

Mosey to the flag, number off, name-o-rama and prayer.

Thanks for allowing me to Q,

86

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February 6, 2017
Challenge Accepted!

“Don’t limit your challenges, challenge your limits.” – Someone

Fog…again…New Orleans weather at its finest. 13 men were able to find their way to the virtual Shovel Flag at Rock City, including Squeegee (FNG). Welcome brother!

Time to get better today…but first…

DISCLAIMER

The Thang

Mosey over to the rock pile (Hawg zoomed past us in the other direction, where does he come from out here in Pontiff?) and circle up around a grassy patch.

COP #1: Hold that Warmup!

YHC started off with explaining a Youtube video I watch about 300 Merks in 30 days…so that’s what we will start with.

10x Merkins IC
30 sec x Low Plank… Mumble Chatter from the Pax started. Things like, “Yeah, but it’s a lot of push exercises, and no pull” & “Shorty, that video is so old” & “Great…is he going to do 300 merks in the warmup?”
10x Merkins IC
30 sec x Low Plank
10x Merkins IC
30 sec x Low Plank …by this time, Pax was like “Shit, he is doing 300 merks!” & “But Shorty, we have an FNG with us!” & “Get it!!!” (Cowbell’s motto)

But I am not cruel… we stopped here for a total of 60/300 merks. But cruel would come next:

15x Low Slow Squats IC
10x Low Squat Pulses IC
20 sec x Low Squat Holds
10x Low Squat Pulses IC
20 sec x Low Squat Holds…. midwife noises #Lex
10x Low Squat Pulses IC
20 sec x Low Squat Holds… remember, Shorty loves you! #toughlove

Ouch! Time to grab a friend (aka rock). Go heavy… but Hawg put a new meaning to heavy as usual:

Mosey over to the only hill in Metairie and line up at the bottom.

OYO: Elevens (Jump Presses / Merks)

Start with 1 x Jump Presses with your friend, then run over the hill to the other side con friend, and do 10 x Merks. Run back over to the start con friend. Increase Jump Presses by 1 rep & decrease Merkins by 1 rep each set until the reps flapjack. Plank and wait for the six.

Merk count 115/300 for those who care. Cowbell got some lagniappe reps in with the planks.

Leave our friends and circle up over to the side.

COP #2: Balance

15x Low Slow Single Leg Squats IC (Right) IC
15x Low Slow Single Leg Squats IC (Left) IC

Go grab your friends, and mosey over to the playground/track area and drop your friends by the fence. Pax split up into three groups:

Group 1: Run a lap on the track. 5x Burpees at the half way point. (Timer)
Group 2: Rock throws over the fence. Group stays on one side of the fence until all the Pax’s friends are on the other side. We didn’t want any friendly fire accidents.
Group 3: 2x Pullups / 5x Merkins. Rinse/repeat/rinse/repeat…etc.

Groups rotate once Group 1 is back. Could only get through this one time due to time. Not sure how many each Pax got through on Group 3, but YHC got through 6 sets. Merk count is 145/300.

Grab your friends and mosey back to drop them off. Mosey over to another grass patch for some Mary.

COP #3: Plank work

10x Merkins IC
30 sec x Low Plank
10 sec x Side Plank (L)
10x Side Plank Reach Unders IC
10 sec x Side Plank (R)
10x Side Plank Reach Unders IC
30 sec x Low Plank

Merk count is 165/300. Mosey back to the flag, where we held the COT. Thanks for letting me lead!

Moleskin

The 300 Merks for 30 day Challege is a great way to increase strength in exercises we do at F3. Not only does it help with Merkins, it also helps you focus more on core and pullups. To the Pax who posted at Rock City, you only need 135 more Merks to get your number for today!

Kim Chi keeps his posting streak red hot for 2017. All I can say is:

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February 6, 2017