F3 New Orleans

Category: Backblasts

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • Aloha Bells

    Cool morning at 6:30 zoo parking lot.

    Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z

    Warm up

    • SSH
    • Calf stretch
    • Arm circles front, back, chinook, Moroccan Nightclub

    Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side

    Circle up at the fly for:

    • Tricep extensions x 20
    • Rocky balboas in cadence for count of 20
    • Goblet squats x 20
    • Rocky balboas in cadence for count of 20
    • One armed swing x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell press x 20
    • Big boy sit-ups with bell x20
    • Rocky balboas in cadence for count of 20
    • Pistol squats x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Snatch x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Swings x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Thrusters x20
    • Rocky balboas in cadence for count of 20

    Then repeat all above (excluding thrusters) with reps of ten.

    Farmers carry back to flag with ten single arm curls each side and ten presses each side.

    Name-o-rama, announcements, intentions, and Café Gabby.

  • Raccoon before the Rumble

    YHC arrived early in the gloom this morning to a cool 62 degrees and a quick walk around while Grover got some additional shuteye in the car. I was greeted by a Racoon perched on a tree, and wondered if he had cleaned up the Marsh for us. He disappeared but made a couple more appearances before the Rumble scared him off.  The sorely missed Bushwhacker arrived next.  After a brief catch-up, Bush wakes up Grover like a scene from a horror movie as more dark bodies arrive to the gloom and we circle up. 

    Warm Up x10 IC

    SSH, Cherry pickers, Torso Twist, Self-love, Plank Jacks, .2 mile run

    Thang 1: Ascending Ladder, OYO/IC

    5 Pull Ups, 10 Stone Mountain, 15 Supermans, 20 Hand Release Merkins, 25 Twinkle Toes (Al Gore with calf raises), 30 Bulgarian Split Squats, 35 Freak Nasties, 40 Plank Jacks, 45 LBC, 50 SSH, .2m run

    About the time we got to the Supermans, Cowbell told Grover “We need to set a date – with a pregnant pause before adding – for the flag party.  We all got a chuckle, and were happy Cowbell finished the sentence. 

    Thang 2: Broken Ascending Ladder, OYO/IC

    1. 5 Pull ups
    2. 5 Pull ups, 10 Stone Mountain
    3. 5 Pull ups, 10 Stone Mountain, 15 Superman
    4. 5 Pull ups, 10 Stone Mountain, 15 Superman, 20 Hand Release Merkins
    5. 25 Twinkle Toes
    6. 25 Twinkle Toes, 30 Lunges
    7. 25 Twinkle Toes, 30 Lunges, 35 Freak Nasties
    8. 40 Plank Jacks, 45 LBC’s, 50 SSH

    Mary

    Crunchy Frogs IC x20; Leg Raises, Hello Dolly, Heals to Heaven, Hands to heals x 10 IC

    Count/Name-o-rama

    Announcements

    1. Halloween dress up beat down Saturday at the Mothership
    2. Cowbell and Grover’s F2 flag making party,  possibly November 12th, at Cowbells house with pizza and beer. More to come later. 

    COT  – YHC prayed us out. 

    Thought for the day:

    Bad things happen everyday, the difference is how we deal with it. Life is 10% what happens to you, and 90% how you respond to it. 

    Always a great way to start the week at the Marsh, thanks for letting me lead.

    ‘Til next Gloom,

    Akbar

  • Us Against H8!

    Conditions: Humid, 74 degrees, Humidity 95%, Wind 8mph from ENE

    Warm-up:  Mosey from the flag to the start.  Warm-up on your own.  No time for SSH or Grass Grabbers or J-Los, we’ve got work to do.

    The Thang:  The H8!  F3 NOLA’s overly complicated, semi-annual, feat of strength.  The stick by which our fitness is measured.    

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 hand release merkins, burpee with 7 hand release merkins, …, burpee with 1 hand release merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NMM

    • The construction at the south base of the levee caused for a slight re-route.  The H8! Committee did a good job of ensuring that the change was slight and the overall distance was not affected so that this fall’s running of the H8! Is considered official. 
    • T-claps to all of the guys coming out for the first time.  I think Heart-A-Quake, Mama’s Pride, Undertaker, Disclaimer, Bieber, Bartman, Catfish, Big Easy, Snooze were all first timers. 
    • I didn’t keep a record of who made it and who didn’t.  I am pretty sure the success rate was just north of 50%.  That’s really good, especially for having so many new guys.  Our fitness continues to accelerate.

    One of the core principles of F3 is that it is open to all men.  But just proclaiming that you are open to all men doesn’t cut it.  We have to be intentional about making sure that we are welcoming to all men and that we are not unintentionally excluding anyone.  There are lots of things that can make men different from one another, but most of them have nothing to do with what F3 is about.  I just mean to say that participating in an F3 workout has nothing to do with what race you are, or what your financial situation is, or what religion you are, etc.  (Side note:  I do think it’s important to think about those things and make sure that we are not being unintentionally exclusive because of the make-up of our Pax.  My point is just that the core principles of F3 workouts could apply to anyone, anywhere).  One thing that does have a lot to do with F3 is fitness level.  That’s why diverse fitness levels have to be considered when planning every workout.  It is important that the guys that have a high level of fitness are getting smoked and it is important the that guys on the lower end of the fitness spectrum are staying with the group and are not being left behind on their own.  I would like to think that we are pretty good across F3 NOLA at making sure that each work out feels like a team event, that we all have a goal of getting better and that we are supporting each other to reach that goal, no matter what our current fitness level is. 

    One of the complaints that I have heard about the Iron Pax Challenge is that it is not consistent with F3 in that way; that it puts the focus on the individual and even worse, ranks the individuals.  Some men  that aren’t at the top feel a sense of embarrassment or shame that they aren’t comparable to the guys at the top. You could make the same argument about the H8!  There’s certainly a sense of completing it and not completing it. 

    Personally I think competition like this is really important.  If you want to run faster, you have to run with faster guys.  In order to accelerate our fitness, we need to be in the back of the pack striving to get to the front.  I enjoy competition and I think it plays an important role in growth.  But I also think that it is important that we work hard to keep the sense of comradery and teamwork that all F3 workouts have.  The H8! Is something we all want to conquer and that we want to help each man conquer. 

    There are a couple of quotes that have stuck with me from the book “Run the Mile You are In:  Finding God in Every Step” by Ryan Hall, the American Record Holder in the half-marathon and the fastest American to ever run the Boston Marathon (2:04).  He said “Competition can be a beautiful thing if we are focused on making ourselves and others better and are not concerned about how we stack up with everyone else…..this is why comparisons in athletics and in life are so fruitless.  When we compare, we miss the joy of the journey as well as the joy of the achievement.”     

    Let’s make sure we keep pushing ourselves and each other, without compromising the joy of the journey.  A common motto at an F3 work out is that it’s “You against You”, and that is very true.  But it is also true that it is “Us against H8!”

  • 21

    Nothing special at the A1C this morning. Just myself for a 2 mile pre-thang, then BBQ showed up and we went straight to work. I decided to do 21 today. Started with mericans and squats, then run the length of the parking lot. When we got to round 7, we added plank jacks, when we got to 14, we added lbcs. The alarm went off and that was it. Thanks to BBQ for the company and conversation. SYITG

  • Wrangler Ringo returns!!

    6 PAX converged on the Scramble welcoming back Ringo on this Gloom. We journeyed our standard path with 4 stops along the way with sets of 10 Prison Burpees, 15 Merkins, 20 Jump squats. 3 of the stops took place at the corner of Messina and Monroe with the other at the wharf.

    Welcome back Ringo it was great to see you back out with the PAX.

    Appreciate Waterpic praying is out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Roosevelt Mall Challenge

    So when I graciously handed off my Q a few weeks ago for the trail run antics of Saban, I was glad to take the Q back from Kuch who opted to take a day off in preparation for the H8! I assume. I had been contemplating a beatdown that was more run focused to avoid some strain on my aching neck. So that’s what I did. 3 men joined me at the flag and 1 opted to join in later on (more to come on this).

    Warm up:

    Mosey around the traffic circle on the side of Roosevelt Mall nearest Marconi, then circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles x 10 fwd/rev each IC

    Tha Thang:

    There are 5 intersections spaced throughout Roosevelt Mall. The goal was to perform an escalator of exercises while making back and forth throughout the Mall.

    Round 1: Run around the traffic circle and then perform 10 8-count Absolutions.

    Round 2: Run around the traffic circle then continue on to the next intersection where we perform 20 Merkins and back to the first intersection and perform 10 8-count Absolutions.

    Round 3: Run around the traffic circle then continue to intersection 3 where we performed 40 squats, back to intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 4: Run around the traffic circle then continue to intersection 4 where we peformed 80 LBCs, back to intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 5: Run around the traffic circle then continue to the opposite end of the Mall for 160 Rocky Balboas, back to intersection 4 for 80 LBCs, intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Unfortunately we were a little pinched on time so Round 5 was modified. We did not make it the full length of the mall for 160 Rocky Balboas but they were performed at intersection 4 along with the 80 LBCs. Once we had completed the 40 squats at intersection 3 it was obvious we would run out of time. So PAX was instructed to head back to the flag. This will be attempted at some point again in the future (exercise selection is subject to change) and we will complete it within the 45 min limit.

    Upon our arrival at the flag this very muscular, veiny, sweaty gentleman was standing there with a second flag. It was Belloq! He had the AO location incorrect so he took it upon himself to go for a run and once he noticed the shovel flag he opted to wait for the PAX so he could join in the COT.

    Count off, Name-o-rama, Announcements, COT. God Bless.

  • A Tale of Two Beatdowns

    My M recently brought home another cat. That’s right, we have two. And a dog. And a rabbit. (And two frogs, but those don’t count, as I expect one or both to die any moment now, just as all our fish have.) The new cat was supposed to be an outside cat, which was what supposedly made her addition to the family “okay.”

    Anyway, this cat was excessively loud yesterday morning – mewling and meowing and just going on and on. I eventually realized she was in heat, but, seeing as I had to get somewhere quickly, I decided to leave her outside and deal with it later. Well, yeah… you guessed it – I returned home to find her in the empty lot next door with some street rat, mid-coitus. I chased off the offending male, but the question is – was I too late?

    The scene prompted looks of rebuke from my Old Mandeville neighbors, an awkward conversation with my 2.0’s about the reproductive system, and worst of all, the possibility of a future animal kingdom that rivals that of Bushwacker’s. (Haven ‘t been to his farm? Try it around 5am and, if you make it past the goats, you’ll get attacked by a rooster with a large hole gnawed out of his backside.). Okay, the point of this overly long tale? Don’t put it off, gentlemen. Wake up when the alarm goes off. Write that email that you’ve been avoiding. And for heaven’s sake, as Bob Barker reminds us, get your pet spayed or neutered asap. Alright, apologies for the delay … the beatdown:

    Warmorama: Toe touches, windmills, IW’s, SSH’s, all IC x10, plus 10 merkins OYO.

    Thang: Mosey to the Taj Mahal for a quick partner routine. P1 runs the perimeter while P2 does an exercise. Flapjack. The exercises were:

    • People’s Chair w/ Air Presses
    • BTTW w/ Shoulder Taps
    • Donkey Kick-offs (on the wall)

    After doing two rounds of the above, we moseyed to the back of the Justice Center for some quick 1 minute AMRAPs:

    • Freak Nasties
    • Jump Squats
    • T-Merkins
    • Bulgarian Split Squats (30 secs ea. leg)

    Needing to leave a bit early, YHC arranged for Cowbell to take over with about 10-15 mins left. After hearing him explain the “Quick Killer,” the pax had to be happy he wasn’t provided any more time than that. (I myself was glad to quietly slink off right before the 27 burpees…)

    The Quick Killer

    • Merkins x28
    • Squats x28
    • Sister Mary Katherine’s x28
    • Burpees x28
    • Sit-ups x28

    The QK starts at 28, then descends with each round by 7. (Or something like that.) I know Cowbell had intended for 4 rounds, but I could hear the scoffs trailing off in the distance as I quickly exited.

    Thanks men, for both choosing to get out the bed today and for allowing me (and Cowbell) the opportunity to lead.

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.