F3 New Orleans

Category: Backblasts

  • Ab-Solutely

    Where are my keys, YHC kept muttering to himself.  Tick tock tick tock.  YHC roared in half a minute late to lots of mumblechatter.  Disclaimer easy to give. Definitely not a professional trainer.  So off go the PAX with a mosey around the track to the flag pole.

    Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC

    Mosey to the Row Station for the first COP.  The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP.  Rotate around, and then rinse and repeat.

    Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.

    To the benches for a wrap up.  Too dark for box jumps, but…  Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC.  Then mosey to the lights on Oak Alley.  Sprint ASAP to the last light and then back to the flag.

    Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT.  At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names.  Some day, Alice, some day.  Thanks, JV

  • Krazy Ivan III

    Well, it may not have been how EiEi originally imagined it, but on this January night the weather couldn’t have been much better, especially considering the threat of torrential rain from the west. The PAX began to gather after sun set as the electricity of the evening’s main event began to spark and hum along the lake front in Old Mandeville. Brethren from the southern reaches were welcomed with open arms as old friends reunited and new friendships were soon to be forged in sweat, adrenaline and beer.

    With a large contingent of The World slipping in under the wire, the tense anticipation simply could not have been any sharper. F3 fellows of all stripes were mulling about when, without warning, the score keeper’s cow bell (speaking of conspicuously absent) rang out in a clanging cacophony sending the runners off into the night.

    Now, every man ran his own race. Some took off faster than they oughta, while some found their rhythm and pace quickly. Some could’ve gone another mile, while some dropped to the earth at the finish line. Whether he completed 1, 2, or 3 laps, every man put the hay in the barn.

    Special recognition in the HEART category goes to SOGO, who, shortly before completing the 1st half of his 1st lap, caught a pot hole near the “horse-shoe playground” and suffered a severe ankle sprain. YHC, personally, would have called it then and there, thinking of the work week ahead, but this specimen of fortitude got his happy ass up and, not only finished his remaining 2.6 laps, but finished in 13th place!

    The Top 10 finishers were as follows:

    1. In Time

    2. Catfish

    3. The Hammer

    4. Speedy Gonzalez

    5. Bushwacker

    6. Beignet

    7. Steve

    8. Zoolander

    9. Belloq

    10. Brushburn

    With 60% of the top 10 finishers one might expect the Northshore (God’s Country) to have reclaimed the Freedom Hammer, but, alas, it was not to be this year. The dramatic announcement of the results by THE Manny sent shock waves through the reveling crowd, making disbelievers of both North shore and some South shore PAX alike. For the record, after two recounts, concessions were finally made with the the original tally of 366 to 288 verified.

    And so another year of trash talking and insidious photo bombing by the World’s hard-won spoils lies ahead. There’s still the summer time interlude of the trophy-less Gnarly Nutria to look forward to before we prime up the orchestra for the Krazy Ivan IV: Drago’s Revenge. Until then, thank you to everyone who showed up for some fun competition and fellowship. CSAUP stands for completely stupid and utterly pointless, but we who participate know that there’s nothing pointless to gathering, growing, and bonding; pushing ourselves and leading by example. Until next year…

    SYITG

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • 5 Years of F3?

    I should be in better shape by now. I haven’t been as intense as many of you, and I’ve definitely taken some chunks of time off, but I keep coming back. I come back because of you. Thanks for pushing me harder than I ever would have gone on my own.

    We did a workout that followed the evolution of what types of exercises were popular in each of the last five years (at least through the eyes of Maverick – maybe your experience was different).

    We kicked things off with a 2015 style warmup:

    Side straddle hops, imperial walkers, peter parkers, parker peters, and some arm circles.

    And then off to what I remember doing lots of in 2015: Animal Planet. Spider Crawl, Bear Crawl, Crab Walk, Backwords Bear Crawl.

    Then in 2016 running workouts with stations became popular:

    To re-live that we had four stations around Noah’s Arc. 1st: 5 burpees, 2nd: 20 merkins, 3rd: 30 squats, 4th: 40 LBCs. oh – and from this point forward anytime we heard “Sudden Change” shouted we all had to stop where we were and do 5 burpees. This happened several times during the workout. A pax popularized this in 2016 but it hasn’t been much since.

    In 2017 I remember partner exercises being in vogue:

    So we did a partner carry, leg throws, swap, repeat. Then a wheelbarrow with our partner, leg throws, etc..

    In 2018, I moved to the Northshore and remember several rounds of Tabata. I might have brought a few of those. Quick modified Tabata with high knees, butt kicks, flutter kicks, and mountain climbers.

    In 2019 games became popular. These have been some of my favorite workouts. We brought back a game played on the southshore one crazy morning in 2016 which was ultimate frisbee but the catch was we could only move by bear crawl. Ugh. We used a football and only got to do a couple of drives because of time.

    That brings us to 2020. Who knows what new exercises we’ll be doing this year, but we’re off to a good start. We did partner merkins. Maybe its new, I don’t know. Saw it in a NYC subway station a few weeks ago. Strange. Face your partner – merkin together, come up and give your partner five with your left hand, repeat with right hand, we did this x20.

    And finally we brought back something I did on my VQ. I was scanning the F3 wesbite looking for something unique to bring and not disappoint. I found Roxanne which has been a staple ever since. It doesn’t disappoint – still feeling it.

    That’s it. Thanks for a good 5 years. Hopefully many more to come.

    Welcome Diplomat!

    We closed with these words which are possibly attributed to Mother Theresa:

      People are often unreasonable, irrational, and self-centered.  Forgive them anyway.

            If you are kind, people may accuse you of selfish, ulterior motives.  Be kind anyway.

            If you are successful, you will win some unfaithful friends and some genuine enemies.  Succeed anyway.

           If you are honest and sincere people may deceive you.  Be honest and sincere anyway.

          What you spend years creating, others could destroy overnight.  Create anyway.

         If you find serenity and happiness, some may be jealous.  Be happy anyway.

      The good you do today, will often be forgotten.  Do good anyway.

    Give the best you have, and it will never be enough.  Give your best anyway.

       In the final analysis, it is between you and God.  It was never between you and them anyway.

  • Lazy Q

    WARMORAMA

    20x SSH

    20x Imperial Walkers

    1 Squat/1 Leg Swing…up to 5 OYO

    THANG

    Run to the end of the pier and back (cut the loo[p out of the normal route)…plan was to go easy and get some good recovery in with the Krazy Ivan coming up.

    COOL-O-RAMA

    52 Crunchy Frogs IC

    Shooter-lead restorative yoga to finish up

    COT

    count off, name o rama

    Thanks, guys, for putting up with my lazy Q and to Bushwacker for posting my BB. If that’s not the laziest Q you ever saw I don’t know what is…

  • F3 at Stand Courageous event

    January 11, 2020,

    Special event location. Held at Jefferson Baptist church for the Stand Courageous event (instead of the Knoll).

    Got a few pics today. Enjoy.




    F3 Jefferson Baptist workout Bobby Hurley 1-12-2020, 00027

    The FRA with Tony Perkins produced a men’s conference and its being held here at Jefferson BC January 10-11.  We set up a demonstration table at the entrance of the event where we showcased brochures about F3, F3 cards, F3 coupon cinder blocks and Moneycat created an excellent 3 minute video about F3 that looped during the times men were entering or during breaks in the event.  We handed out about 250 brochures.  The leaders of SC read a promotional message about F3 and also invited men to show up for the F3 event to be held at 7:00am Jan. 11. Many men took notice and talked with us during the event.   With the excitement and the storm my exercise list probably isn’t perfect. Forgive me.

    Moneycat volunteered to step out of the exercise and operate the camcorder capturing some wonderful footage of the beatdown in the storm.  Award winning documentation.

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    mosey around the parking lot to warm up.

    Warm up exercises.

    12- arm circles.

    14 toe touch stretches, spread feet, touch ground in center

    Al Gore squats

     high knees

     Side Straddle Hops

    Torso Stretch.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers.

    It started raining some but most importantly the lightning started to get very close so we moseyed over to a portico on the east side of the building.  PERFECT timing for the storm.  At about 7:15 it became very dark and the wind kicked up to about 50 mph and the hard rain was going sideways like Forest Gump’s rain.  It was beautiful.   I wanted us to work out in the downpour but felt the lightning took precedent.  I’m sure some woiuld have stayed out there with me but wasn’t willing to ask the men to be running lightning rods that day.  We had to step out of the way a few times to let men get out of their cars under the portico.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

    Moneycat led Bobby Hurleys.

    CAT5 led the burpees.

    Peter Parkers. Like mountain climber but legs go out to each side, not straight behind

    Suicide Burpees back and forth across the portico

    Forwards stretch walk

    SUICIDES.  Set up a long starting line for all to stand on.   

    Catalina Wine Mixers IC x 10.  Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.

    (Chilcutt.  An elbow plank. All elbows and no discernible movement)

    Patty Cake Merkins,

    Bobby Hurley’s.  (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)

    Split-Irkins Do an Irkin but with your feet as far apart as you can manage.

    Freak Nasties

    COT Circle of Trust

    Circle up for Count-O-Rama –  ____

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    Welcome our newest member!

    Bring it in tight for a sweaty and rainy wet  Ball of Man!!

    Took some group photos as well as the great videos!

    Worms, Moneycat, Side Effects, Twinkletoes, Duracell, Yogabear, Sparky, Nature Boy, CAT5 and Banjo.

  • The Loop

    Conditions

    Overcast, 66 F, Feels like 67 F, Humidty 97%, Wind 5mph from SSE

    The Thang

    Run the two mile loop around Lafreniere stopping for occasional Circles of Pain

    • COP 1 – SSH x 20; Imperial Walkers x 20; Copperhead Squats x 20; Peter Parkers x 20; Windmills x 10
    • COP 2 – Bear Crawl 150 yards.  Turn around, 40 lunges, Forward Crabwalk as far as you can, Bear Crawl what’s left of the 150 yards back to the start.
    • COP 3 – Outdoor Gym.  Bernie Sanders (L-hang on the rings as long as you can).  Do 10 squats, then dead hang as long as you can.  10 more squats. 
    • COP 4 – Little Baby Crunches x 20
    • Along the way we stopped to do 10 Merkins in cadence as we waited for the 6.  Did 4 sets.

    NMM

    • After the bear crawls War Eagle let it be known that he believes I come up with my Qs on the drive to the AO.  Seemed like an insult.  I assured him nothing could be farther from the truth. 
    • Upon hearing that we were going to run the two mile lap, Hokie peeled off to work out solo at the outdoor gym.  He’s been dealing with knee pain and just received a cortisone shot.
    • I had a tough time coming up with a plan for this Q.  On the drive to the AO was when it hit me, let’s try to complete the loop.  Once I heard about Hokie’s cortisone shot, I should have modified my plan, but I didn’t.  That was a Q fail on my part.  It bothered me for the rest of the workout.
    • Luckily, things worked out.  The Disclaimer was late and hooked up with Hokie and they worked out together.  Still doesn’t excuse my poor leadership, but I’m glad it worked out.

  • The Day After

    LSU 45 – Clemson 28. And it seemed like it could have been much much worse than that.

    Tuesday morning, YHC expected a lighter-than-normal crowd at the Stomp, as many PAX would undoubtedly still be sleeping off the after-effects of The Stomping. And YHC wasn’t disappointed. OK, maybe a bit disappointed but not surprised.

    In the pea-soup, 8 hardy PAX arrived for their morning workout. 7 Regulars and 1 out of towner (welcome, 49er from Kentucky – and Thanks Hokie Pokey for shuttling another Hokie around!)

    30 Minute run down the typical route. 15 mins out and 15 mins back. Then lets get to the track. Holygrove bravely takes off with Shuffles and Catfish – I suspect he quickly regretted that decision. Eventually YHC caught up to him, and enjoyed the rest of the run – thanks for the F2 along the way! And thanks to Woz for pacing and pushing us!

    At the track for some speed work. But first – a brief recollection of this remarkable season

    • First 15-0 Season
    • Second Heisman Trophy Winner
    • Fourth National Championship

    Yup, 1-2-4. Sounds like a Ladder. So – lets finish up with the Sprint Ladder. 100, 200, 400, 200, 100 yard sprints. In between each, 100yd mosey/walk to recover.

    Back to the track for COT – prayers for discipline for all of us in facing our challenges, and for Mr. Holygrove (Alvin) in particular during his recovery.

  • Round One

    Pulled up to the AO and saw more PAX at Sweaty Bells than ever before.  What’s up?  Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer.  But YHC was glad that Tiny Dancer 2 didn’t join these renegades.

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC

    The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river.  Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field.  Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field.  Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.

    Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammer x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakes x10 OYO

    Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria.  Thanks, JV

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV