F3 New Orleans

Category: Uncategorized

  • The Imitation Game

    Late post. I’ll take a fine of burpees.

    Started with a light jog to the squad. No streaking or furry green hats involved.

    SSHx10, IWx10, hillbilliesx10, arm circles X10 (reverse), self love x10, Peter Parkersx10, parker petersx10, merkins x10.

    Jog to the mountain. Variation of BLIMPS that I shamelessly copied from Rev-it. Imitation is the highest form of flattery.

    run backward up the inclines. bear crawl across the flats. BLIMPS at the corners. 5x Burpees, 10x lunges, 15x IWs, 20x merkins, 25x plank jacks and 30x squats. Start over at Burpees when you get to squats.

    At the top of the mountain, 10x dying cockroaches, 10x Nolan Ryans, 10x merkins, 10x Nolan Ryans (opp side).

    Down to the benches. 10x box jumps. 10x right leg step ups. 10x dips. 10x left leg step ups. 10x incline merkins. 10x box jumps. 10x decline merkins.

    Relocate to TD Jesus. 10x LBCs. 10x penguins. Then finish it off with low plank for ~1:30.

  • 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

  • Heisenburg’s Uncertainty = Catfish (Mothership 2020-01-11)

    Lovely windy morning on the Mothership with 9 PAX.

    Started on the Great Lawn with some windmills, grass grabbers, arm circles, and side straddle hop. On to our faces for Parker Peters, Plank Jacks, and Peter Parkers. Then on to some 8-count bodybuilders to finish the warmup.

    Moseyed over to the treeline for 11s with burpees and catalinas. Faster PAX did LBCs and overhead claps while waiting for the six.

    Took a quick mosey over to Cafe du Monde and then back to the peristyle. Did a merkin ring of fire (3 rounds), then 10 burpees OYO, then a squat ring of fire (hold al gore b/w squats, 3 rounds), then 10 burpees OYO, then a flutter kick ring of fire (hold legs up b/w kicks, 3 rounds), then 10 burpees.

    After this, got some donkey kicks in, then moved to the benches for right leg step-ups, dips, left-leg step ups, incline merkins, then calf raises by the columns.

    Another mosey to marconi and back to the peristyle. Finsished up with some 8-counts, then back to flag for COT.

  • 40 for Friday

    When I hit the sack last night, weather report projected rain all night and through the morning, so I was thinking I’d be leading a cadre of perhaps 10 Wolfpack Mountain loyalists. No such luck as a full 40 men showed up at 0530!

    We started off with a run down Law Road, on the uptown-most side (I have no idea what compass direction that’d be) of Tulane’s campus, then ducked into Johnston Quad for a warmup:

    -20 x SSH

    -20 x forward arm circles

    -20 x reverse arm circles

    -20 x overhead jacks

    -20 x seal jacks

    -20 x Moroccan night clubs

    From there, we headed across Freret and down McAlister Drive to LBC Quad, where we proceeded with BLIMPs that encompassed both LBC and neighboring Newcomb Quads.

    After that, we wove past McAlister Auditorium, behind Freeman and Tulane Law School to the little patch b/w the Law School and NROTC building for a rotating set of exercises:

    -10 x SSH (count)

    -pullups

    -R Nolan Ryans

    -L Nolan Ryans

    -shoulder taps

    From there we moseyed to Loyola’s RecPlex Garage (Wolfpack Hill?). We indian ran to the top then partnered up, with one partner going down and back up the stairs while the other partner worked. Exercises:

    -LBCs

    -Penguins

    -J-Los

    -Real Freddy Mercurys

    We were short on time so headed straight back to the flag for COT. Great group this morning, including two new FNGs – Wiley Wank and Worcestershire. Keep it up, men!

  • Purple Haze 😈

    With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.

    YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.

    With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️‍♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.

    Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.

    Count off, cot and thanks to the hammer for praying us out.

  • Circuit Pyramid – Lots of new guys and jackin’ off

    Jack of all trades
    10-20-30-20-10 – Burpees, V-ups, Merkins, Dips

    Left 2 minutes to spare, just enough time for 10 more burpees to reach 100!

    100 burpees-28
    Ry
    Wire
    Popalock
    Love you man
    Quarterpipe
    Bacchus
    Beiber
    Chiquita
    Peaches
    Jingle
    Landing strip
    Gspot
    3 way
    Peppa
    Willie
    King Kong
    Brush burn
    Fng Parker. — Pilsbury Parker.koerner@gmail.com
    Moist
    Shocker
    Fng – Marts. —- moana. Cmarts@gmail.com
    Falgoust fng – Bouche. Gatorcatcher@gmail.com
    Sandbar
    Brown bag
    Angie’s list
    Mariah
    Saban

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Burnin’ Bearpies (Muscleship 2020-01-04)

    Lovely slight chilly morning at the Muscleship with 7 PAX: Tool, Hokey Pokey, Green Screen, Sogo, Organ Grinder, Hobbs, and Catfish (Q).

    Statrted with Windmills, grass grabbers, hillbillies, and side straddle hop, then moved to the treeline for some burpees and bear crawls. The exercise was to bear crawl two tree lengths, then do 5 burpees, plank and wait for the six, then two round of ring of fire, then peter parkers. Rinse and repeat with 10 burpees, two rings of fire, then parker peters. Again with 15 burpees, two rings, and plank jacks. Again with 20 burpees, two rings, and mountain climbers.

    Then moved back to the starting line doing bear crawls (2 trees), crab walk (2 trees), duck walk (2 trees), and frog jump (2 trees). Planked and waited for the six and did some shoulder taps.

    On our sixes for some freddy mercuries, flutter kicks, and LBCs, with some catalina wine mixers thrown in to keep the upper body throbbing. Moved to the fountain for right leg stepups, derkins, left leg stepups, dips, monkey humpers, and imperial squat walkers.

    Moved to museum steps for some “hop laps”. Exercise was to hop up the steps, do 5 jump squats (Bobby Hurleys), hop back down to start point, then do 5 bonnie blairs (2 is 1). Rinse and repeat with 10, 15, then 20 counts for each exercise.

    On to the front of the museum for 8-count bodybuilders. Return to the circle point for Jack Webb, then COT.

    This was a great one, thanks to all who attended!

  • No More Hate!

    Ever since I was a little boy, I’ve dreamt of this day… For as long as I can remember, a group of sweaty guys with funny names have done nothing but tell me how much they hate me. But not today! Today marks the start of a new era.

    The new era began as you might expect… It was a dark, wet morning when 27 men trudged out to the entrance of Audubon Park. 25 came for the Beatdown. 2 came to do their homework, I think – they were wearing their book bags, so it only makes sense.

    After a quick disclaimer, we moseyed to the base of Wolf Pack Mountain…

    Warm Up

    • SSH x 25 (Apparently I was supposed to do 30. Some people were very upset that I didn’t. I think, specifically, El Wire’s day is all out of wack as a result. He’s somewhere searching for 5 more SSH’s.)
    • Low Slow Squats x 15
    • Windmills x 10
    • Peter Parkers x 20
    • Arm Circles Forward x 10
    • 01 x drawkcab selcric mrA (Seaman gets excited)
    • Burpees x 10 OYO (Seaman gets sad)

    Mosey to 2nd Floor of Mountain via Stairs

    • Burpee Broad Jump up first incline
    • Lunge across level stretch
    • Run backward up next incline
    • Bear Crawl across next level stretch
    • Take stairs back down to base for Varied Mary until all Pax arrive

    Highly Modified Dora

    • Locate partner
      • 50 x Burpees (cumulative)
      • 100 x WWII Situps
      • 150 x Monkey Humpers
      • 200 x Merkins
      • 250 x Squats
    • Turn-around point: top of first ramp in garage (run up and down the ramp)

    Mosey Back to Flag

    • Count-off, Name-o-rama, Sweaty Ball of Man

    It’s pretty amazing to look back… I started posting when I was 26 years old. Over the years, the most impactful outcomes F3 has produced for me are definitely the relationships I’ve been fortunate enough to develop. I’ve gained friends and mentors, men that I truly look up to for a long list of reasons. F3 has given me the blueprint for what it means to be an exceptional member of our community and I’m continuously inspired by the what I see – both during and outside of the workouts.

    Thank you to all of the men that have helped to create and grow this incredible movement in New Orleans. No more hate! And nothing but love for F3.

  • Scramble You Must

    With rain greeting the sound of the alarm and the holiday malaise haze not fully cleared, YHC had a feeling attendance would be wanting. However, with a 2.0 FNG, it was guaranteed to be no sad clown affair!

    WARMORAMA

    X10 IC: SSH, High Knees, Butt Kicks, Imperial Waller’s, Fire Hydrants

    4 scramblers ran the regular route at a most leisurely pace, with Pik and Steve circling back for the 6 at Monroe on the way back to keep the group relatively in tact.

    MARY

    Bringing home a souvenir from F3 NATX,

    The Motivator – downward progression of SSH, change of arm position as you decrease count. X25 Putins, x25 Freddy Mercuries, x20 100s, x20 LBCs

    Count/Name – naming of FNG Baby Yoda, welcome! Waterlpik prayed us out. Thanks for being F3 Northshore guys, and Happy new Year!