F3 New Orleans

Category: New Orleans

  • 610 Stomp #30

    “A river cuts through rock, not because of its power, but because of its persistence.” – Jim Watkins

    Six men of NOLA, one man from Hartsville, SC (Tclaps Yankee of #WarZone), and YHC made up the Pax on this Tuesday gloom.  Lots of jargon being thrown around the flag as I attempted to give a quick overview of the route. Things settled down and I explained the theme of the workout – Persistence (YHC likes themes), and how I wanted the Pax to push themselves today… and as usual, the Pax killed it!  So let’s get to it, but first….

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile run along the bayou to Banks St. and back & stop every 6 minutes to do burpees and/or walk and/or sprint for 1 minute.  Rinse and repeat until completing the course.  Each Pax modifies the workout at his own pace/distance.

    Pax held together for the first six minutes, then everyone fell in stride. Griswold and OSHA were off to the races.  Tool was giving Yankee a taste of his History Lessons around City Park.  At the end of the beatdown, everyone was accounted for around the flag, where we sealed the deal with 10OYO x Burpees, Name-o-rama, Shoutouts, and Prayer.

    Come out for the first ever double-Q hosted by Amnesty tomorrow:  1st Q @ 0530 at Birdcage; 2nd Q @ 1900 (a.k.a. 7pm) at Bayou Beer Garden (this is a 2nd F event = no beatdown, except maybe so 12oz curls)

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • Pontiff goes down

    I love the smell of sweat in the morning.  It smells like victory.  At least victory over those Metairites.    Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom.  (Instantly had to redesign some of the exercises – was only planning for 5-8).  Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!

    Disclaimer and brief introduction to the 4 FNG’s.

    Quick mosey through the parking lot to the bandstand for our first COP #1/warmup.  SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20

    COP #2.  Mosey to the row bar and broke into 4 groups.  Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees.   The burpees led the pace and we rotated when they were done.

    COP #3.  Indian Run (Feather not dot- explanation to follow) to the boxes.  Time for some Jack and the Box.  I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10.  Will look at some modification for next time.  3 boxes.  Smallest box, lateral box jumps with 5 to each side for a total of 10.  Medium box- 10 box jumps up.  Large box- 10 step ups with 5 each leg.  While one person was on each box, the other 12 of us did a sequence of jacks.  (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH).  Everyone got on at least 2 boxes before time started running thin.

    COP #4.  Zombie walk to fountain (lunge walk).  Dips x20, Derkins x 15.

    COP #5 Indian run to tee/green area for some Mary.  Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20

    COP #6  Indian run to pull-up bars.  (Dot not feather)  on a side note- we were in India (Delhi and Mumbai last year.  Car travel there is insane.  Minimal traffic rules.  Everyone just goes and no real lanes.  To keep cars from hitting each other they just keep the horns going almost nonstop.  I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough.  So I looked up talking and running and there are some good articles.  Mostly about breathing patterns, but some about metabolism.  The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty.  So we conversed and ran and I got to know of the FNG’s.

    Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt,  So after a brief no man left behind plank it was a run to the flag.  Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.

    Then for the fun- naming  4 FNG’s.  Welcome to the new guys.  Thanks for coming and helping us finally take down the Pontiff crew.  Everyone did a great job of not lolly-gagging on the run and keeping up.  One of the FNG’s sprints like Usain Bolt.

    Announcements and a prayer.  Great morning to be in F3!

     

  • Return of the Gloom

    No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. Socrates

    Where has rosy-fingered dawn hidden herself today? With no answer and a longer than usual disclaimer for two FNGs, we moseyed into the gloom to The Thang. Though (perhaps because) no Ilium was in sight, the PAX began strong grieved and with glancing eyes.

    With wind still in its sails, the PAX began a swift First COP:
    25ICx SSH
    25ICx Hillbillies
    25ICx Peter Parkers

    With steady stars patient to fill all men with courage, the PAX fit itself with boulders to mosey for Second COP:
    20ICx Shoulder lifts (or bench press standing up)
    20ICx Curls
    20ICx Dead lifts
    20ICx toe to opposite overhead (10x each side)
    20ICx bench press (or should lifts on our sixes)
    20ICx Hello Dolly, Look at our Rocks (Hello Dollys holding our rocks over our stomachs the whole time)

    With blood warming, the PAX moseyed to some benches for Third COP:
    20ICx Tatum Channings (Left Leg Step Ups)
    20ICx Incline Merkins
    20ICx Channing Tatums (Right Left Step Ups)
    20ICx Dips

    Time for the assault on Troy. No tools for constructing a horse, the PAX must gird up to be swift of mind. After a mosey to the elysian fields, the PAX split in half and then paired up into twos (save Q) for OYO of passing rocks 20x with situps and then wheelbarrowing across the battlefield to where the other half had been, only to repeat and return. After a short respite, the PAX stormed the citadel and then retreated with haste: that is, egg toss to the fence, and then lunges back to start (note to self, lunges with rocks is a curse of Hades after about 50 feet).

    With quickness of breath and slowness of thighs, the PAX circled up in victory for Fourth COP:
    20IC x LBCs
    20IC x Hello Dolly
    20IC x Dying Cockroach
    20IC x Real Freddy Mercury
    20IC x Russian Twist

    Like Odysseus with his 10 years of battle and another 10 years of wandering, the PAX put down their arms and raced home. Kalimera, PAX

  • Thunder Mountain

    The bad weather that was expected all week finally decided to show up in full force at 5:26 a.m.  Schools were closed.  The roads were empty.  Yet five men appeared in the downpour, undeterred and ready to embrace the gloom.

    After a brief delay to avoid lightning, the PAX moseyed/waded directly to the mountain.  For the warmup COP:

    • SSH x25
    • Hillbillies x25
    • Low Slow Squats x25
    • Mountain Climbers x25
    • Plankjacks x25

    Lunge-walk up the base of the mountain and mosey to level 3.  There, the PAX did two loops OYO starting at level 3 and working our way up to level 5 (extra points for shortcuts):

    • Loop 1: After burpees x7 at level 3, run all the way down the stairs (from level 3) and back up the ramps, stopping at level 3 for burpees x7 and level 4 for merkins x14
    • Loop 2: Run all the way down the stairs (from level 4) and back up the ramps, stopping at level 3 for burpees x7, level 4 for merkins x14, and level 5 for IW w/ squats x21

    Twenty-count followed by some Mary:

    • LBC x30
    • Russian Twists x20
    • Peter Parkers x25
    • Flutter Kicks x25
    • Parker Peters x25
    • Rosalitas x25

    After a ten-count, the PAX (with the exception of one conscientious objector) did an Indian Run down the ramps and then moseyed in the rain to the benches for another COP:

    • L-side step-ups x21
    • Dips x20
    • R-side step-ups x21
    • Dips x15

    We wrapped things up with some plank-o-rama followed by the count, name-o-rama, shoutouts, and prayers for everyone affected by the storm.

    Appreciate the opportunity to lead.  Thanks to everyone for coming out despite the weather.  I truly expected to show up and then have to quickly drive home after no one showed.  Never again will I underestimate the PAX.

    -Mulligan

  • Straight Dope

    7 Warriors from Okwata will have an advantage over the common man today after taking a performance enhancing shot of HBH.  In the book Hurricane Season, J.T. Curtis attributes the river levee for some of his team’s remarkable success (26 State Titles in the last 41 years).  He believes that his kids are stronger in the 4th quarter because of all the time they spend in the summer running up the levee.  Some day, when the men of Okwata are interviewed regarding their greatness, they too will attribute a levee to their success.

    YHC rolled in with 30 seconds to spare, gave a quick disclaimer and started moseying aimlessly as the PAX quietly chuckled at my directionless leading.  I promise I had a plan, it’s just hard to find dry, level ground at Okwata.

    The Thang

    YHC decided to go up and over the levee, aka Heart Break Hill, aka Heart Rate Hill, aka Leg Breaker, aka Soul Crusher, for a Warm-up COP on the other side.

    Warm-Up COP:  SSH IC x 30, Hillbillies IC x 30, Good Mornings IC x 15, Peter Parker IC x 30.

    Mosey back over HBH and line up across it, halfway down the other side for Clock Merkins.  1200 is facing up the levee and 0600 is facing down.  We did Merkins in cadence positioned according to the time YHC called out:  1200 – 8 merkins, 0300 – 7 merkins, 0600 – 7 merkins, 0900 – 7 merkins.

    A short mosey over to the picnic table to pay homage to Mr. Awesome’s favorite dance movie, Step Up, with 20 Channing Tatums quickly followed by 20 Tatum Channings.

    Mosey back to HBH and partner up for some Heart Break Hill 1-2-3.  Pax 1 executes as many reps as possible while Pax 2 sprints up and over HBH and back. Flapjack until team goal is reached.  We sprinkled some recovery Mary between each round.

    Heart Break Hill 1-2-3

    • Round 1 – 100 burpees
    • Circle up for 51 LBCs in-cadence
    • Round 2 – 200 merkins
    • Circle up for 51 Dying Cockroaches in-cadence
    • Round 3 – 300 Squats
    • Circle up for 25 Putins in-cadence and 15 Hello Dollys in-cadence

    This left us with just enough time to take in the scenery.  Mosey to the top of the Soul Crusher and take in the view of Lake Pontchartrain.  We added some Quadraphilia to our viewing pleasure.  Run down the Soul Crusher and back up always facing the lake until the four minute timer expires.  Bubba thinks this may be the most painful of F3 exercises.  I can’t disagree.

    From here it was a short mosey to the flag for the count off, name-o-rama, announcements, and Shout Out.   If you have some guys on the Northshore that you would like to EH for our April 9th launch, email their contact info to nola@f3nation and we will get them added to all of the pre-launch emails.  Continued prayers for the health of Heisenberg’s Father-In-Law.

     

     

     

  • 610 Stomp #29

    Sure, I’ll take the Q. DISCLAIMER.

    To break the usual routine, we started our run towards to museum, down the bayou and towards Banks Street. Crazy, I know! We started with 6 men eager to grow and improve themselves…get stronger, faster. As we reach the bayou, there was a flash and a gust of wind…oh, it’s only Nip/Tuck. Six minutes of running, one minute walking break (some did burpees). The studs ran to Banks and back. Others turned sooner, working to eventually keep up with the fast group. T-Claps to Rudy who has greatly improved over the last couple of months and is now a member of the lead group. When we met back at the flag, 10 burpees, countoff, namerama, announcements, shoutouts and a prayer.

  • A Birthday Party to Remember… or Forget

    “I’m not in competition with anybody but myself.  My goal is to beat my last performance.” – Celine Dion

    After reading SFX’s backblast, “Your First Daily Test”, YHC was moved to start the day with a win by not hitting the snooze button this gloom. http://f3nation.com/2016/03/08/your-first-daily-test/

    Don’t get me wrong, I did have a little motivation waking up since I was excited for my Birthday Party Q…. but still, I wanted to pass the test.

    Anyway, just like any birthday party, you have to have games for your guest… and 17 men of NOLA made up the Pax guest list (the other 123 didn’t RSVP no… Not cool!).  0530hrs rolled around, and the party started, but first,

    DISCLAIMER… now:

    movie party birthday happy birthday jim carrey

    The Thang:

    Club house mosey and circle up in a grassy area by the bandstand.

    COP#1 (Warmup)

    28IC x Plank Jacks

    15IC x Squat Jacks… sighs of relief by the Pax.  YHC is not that cruel to go to 28.

    28IC x SSH

    Short mosey around the bandstand and down to the lower area by the pond.  YHC explained the ground rules for the party.  7 games (3 individual & 4 team based games).  Losing teams/players perform 4 burpees.  Winners rest up.  7 games x 4 burpees = 28 total.  Simple.

    Game #1 (Dora 300 – SSHs / Storm the Beach)

    Pax partner up and works together to reach 300 reps of SSHs.  Pax 1 executes AMRAP while Pax 2 Storms the Beach (Jump ups to the Bandstand, Up and Over the Bandstand, run around back to start).  First Team to finish wins.  Tclaps to Rudy & OSHA for Winning!  4 Burpees for the rest.  Side note: Rudy was checking form for all Pax on Burpees… he said we got an A for effort.

    Mosey up the bandstand and circle up.

    Game #2 (Jack Webbs – to 10 reps)

    A Merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10. If you fall out of the competition, perform LBCs OYO.  If you start crying, LBC’s.   We had a few guys make it to 10… it’s funny how the air density rises around #7 to #8  (a.k.a. it gets heavier).  The last few air presses felt like this:

    crying period angry gif chocolate gif

    4 Burpees for guys doing LBCs.

    Another quick mosey to the lamppost.  Pax divides up into 2 teams.

    Game #3 (Animal Parade Drag Race)

    Four lamppost, four animals: Frog Hops, Duck Walk, Crab Walk (a.k.a. Jameis Winstons), Bear Crawl.  A team cannot transform animals and progress until the whole team reaches said lamppost.  Early finishers on each team perform Seal Jacks until the Team’s six gets there.  First team to finish Bear Crawls win.  #Tclap to Team B.  Burpees for Team A.

    Mosey over the water fountain on bike path, and over to the 2-flags.  Roots was praising YHC for a great 28 minute workout…. Comeon, Man! (shoutout to Ditka.. he’s gone from ESPN).

    Game #4 (Low Plank – for 2 minutes)

    Individual contest to see who could plank for 2 minutes… if you fall out, Imp. Walkers til times up.  A lot of finishers for this one… 6MOM has helped the Pax!  4 Burpees for the Imp. Walker crew.

    Mosey out a few yards to an open field where YHC made up start and end lines… start here, and end line is… umm.. err… that small tree thing looks good.  Sorry for the confusion.  My mental state can be summed up here:

    reactions eminem confused listen hear

    Game #5 (Team BLIMPS)

    Pax divides up into 3 teams, and performs a letter in BLIMPS at the opposite ends:

    5x “B”limps, 10x “L”unges, 15x “I”mperial Walkers, 20x “M”erkins, 25x “P”lank Jacks, 30x “S”quats

    Last place team does 4 burpees.

    Game #6 (Al Gores – for 2 minutes)

    Last Individual contest… not for the weak hearted.. Legs were burning.. An Al Gore is a low squat hold, while simulating hugging of a tree.  If you abort the Al Gore hold, its Flutter Kicks til time expires.  #Tclaps to the guys with the legs of steel.  4 burpees to the guys who fluttered (pun intended).

    Game #7 (Bear Crawl Indian Run)

    Two teams, plank in straight line. Last Pax on each team Bear Crawls to front of line, and planks. Repeato until the first bear crawler is at the end. So close!!  It was a tie!  4 Burpees for all.  The competitive Pax didnt like the tie.. here was the emotion:

    angry rage anger coach

    Last short mosey of the day… directed at the 2-flag, where we had the Name-o-Rama, Shout-outs for health, and Prayer (about strength for fighting through adversity).

    Thanks for coming to my 28th birthday party!  Hope to see y’all next year!  Oh yeah, btw… 2 more years of hate!!

  • Your First Daily Test

    “The moment the alarm goes off is the first test; it sets the tone for the rest of the day.  The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bed, you win – you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.” – Jocko Willink, Task Unit Commander, SEAL Team Three, Task Unit Bruiser in his book Extreme Ownership

    The only way you will have time to get the extra, truly impactful things done in your life is to make time by waking up early.  If you get up with the common man, you will accomplish what the common man accomplishes daily.

    That of course lacks the eternal perspective.  In 1 Corinthians 9:26-27, Paul teaches on his spiritual discipline: ”Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air.  No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”

    Paul exerts purposeful control over his body; he does not follow the urges and weaknesses of his body into the sin which will further weaken him and disqualify him for the prize of heavenly glory promised to those that abide in Jesus Christ.

    Am I saying that hitting snooze or rolling over in the fartsack is the precursor to an ungodly life, by no means, but it is the first of many tests of your self-discipline every day and that can have lasting impacts on your spiritual discipline.  While at the same time, we praise God for His grace that covers the many times we fail in our spiritual discipline.

  • Monday Funday

    Ten men came out this morning and were greeted by perfect conditions and temperature that was pleasantly cool yet warm enough to bring the sweat later on.  YHC informed the PAX that the workout might be slightly out of wack since this was his first Monday Q along with having a tweaked shoulder.  The plan was to go for a smaller rock of 5-10 lbs since we were going to try some “strange”.  The PAX were still trickling in during the disclaimer and kept growing as we ran to the rock pile.

    Pre-Thang:

    SSH IC x 30

    Arm Circles IC x15 each arm

    Windmills IC x 15

    Grab a rock 5-10 lbs and mosey to open field for a COP:

    One or two of the latecomers missed the small rock announcement:

    Rock Jacks IC x20

    Imperial Rock Walkers (right side) IC x20

    One Hand Rock Curls (right side) IC x 20

    Imperial Rock Walkers (left side) IC x20

    One Hand Rock Curls (left side) IC x20

    Jack Webb w/Rock (progression of merkins and overhead rock press) worked up to 8

     

    Quick mosey to the foundry (and a detour by some for rock adjustment) where we lined up in a plank with everyone taking a turn to crank out 10 pullups.

    Mosey out across the track to the sideline of the football field.  YHC announced that we were getting ready to race and there would be something in it for the winner.  This got the competitive juices flowing:

    First up was a shot put race to the other sideline, 5 burpees, then shot put with the opposite arm on the way back.  T-claps to Hawg for a photo finish first place.  His prize was a victory jog across the field while the remaining PAX did burpees.  We managed to all come out of this exercise unharmed which was impressive given the flying/rolling rocks.  Lesson learned that next time we spread out a bit more.

    Second round was a rack squat race across the field.  YHC got some dirty looks while demonstrating the ever so awkward position of holding the rock down low with two hands below the knees and running while in a semi-squat position.  The goal was to keep the rock low and work the legs.  Once across, churn out 5 burpees, the rock squat run back.  T-claps to Cowbell for killing it and also to Rudy for a respectable second place.  They were privied to burpees while the remaining PAX ran across the field and back.

    Mosey back to the foundry and hold a People’s Chair along the fence while 2 PAX rotated for 10 more Pullups each.  T-claps to those who cracked out some lagniappe curls while in the PC position.

    Mosey back to the open field with enough time for one last COP:

    Imperial Rock Walkers (right side) IC x15

    One Hand Rock Curls (right side) IC x15

    Imperial Rock Walkers (left side) IC x15

    One Hand Rock Curls (left side) IC x15

    On your six for some Mary:

    Flutter Kick IC x25

    LBC IC x25

    Parker Peter IC x25?

    Russian Twists IC x15

    Freddie Mercury IC x15

    Deposit the rocks and Mosey back to the flag with a minute of planking to cap off the morning.

    Usual announcements included an array of upcoming events this spring.  Prayed for Heisenberg’s father-in-law as he battles health issues.

    Thanks for letting me lead.  The Monday workouts are definitely a good way to start the week.