F3 New Orleans

Category: Uncategorized

  • Turning 52 at the 6 – 24 Stomp

    Turning 52 this day comes with a flood of memories from my past and the ever-present uncertainty for the future. I don’t know about you but I always get a little melancholy and introspective during this time of year as things slow down due to the Christmas holidays and (relatively) cold temperatures. In this breakneck lifestyle we all find ourselves in, it is hard to press pause and look around to enjoy the present….our families, our friends, our health, our faith, etc..

    With every passing year, it seems I hear about another friend or acquaintance dealing with a life-threatening disease or living in the aftermath of the death of a loved one. It’s easy to get cynical, calloused and overwhelmed to the problems around me but this brotherhood of F3 shakes me out of my laziness and indifference. The shared struggle ( waking up at 4:50 am, burpees, “The Suck”, Dora 123, any form of running, etc.) of becoming physically, relationally, and spiritually stronger men in a community of men awakens me to be a real difference-maker (leader) for my wife, my children, and my community. Thank you F3 NOLA Pax for moving me forward, one burpee at a time!

    DISCLAIMER AND THE THANG – A little twist on the 6-10 Stomp for my December 24th birthday Q. Instead of doing 10 burpees for every 6 minutes of running, I choose to do 24 walking lunges (knee to the ground or close to the ground if possible) instead. I thought was more reasonable than 52 walking lunges every 6 minutes although I might consider doing 53 walking lunges next year. Standard out and back and we got 6 rounds in. – COUNTOFF, NAMERAMA, AND COT – prayers for those struggling with loneliness and depression this Christmas season. God, help us to provide words of encouragement and acts of kindness for those we encounter. Soli Deo Gloria!

  • Merry X (Chi) mas!!!

    In signing up for the Q on Dec 23rd, I wanted to bring a little Christmas history into view as I created a Christmas themed workout. In modern times, the commercialization of the Christmas season along with a growing antagonism toward the Christian religion has lead to the increased removal of the word Christ from Christmas. However, the word Xmas has its roots back in the first century. As I explained to the PAX this morning, the Greek letter X is pronounced ‘Chi’ and it was commonly used to denote followers of Christ. The Greek letter X has many references to Christ. It was used as a memorial for fallen martyrs in the Roman coliseum, chiseled onto homes of true believers, and even used as a reference to the cross. So the next time you see the word Xmas, don’t be put off, think about Chi(ristos) during this blessed Christmas season.

    DISCLAIMER AND WARMUP

    I gave the disclaimer and off to the rock pile and headed to the middle of the football field. Warmup with 24 SSH, 24 Squats, 24 Mountain Climbers, and 24 Windmills. Rudy really enjoyed the 24 Windmills as he was chirping the whole time!

    After the warmup, we broke up into 4 groups of 3 and each group would head to one of the corners with their coupons. At the corners, there were 4 sets of exercises to perform. As two of the pax members in that corner were performing their designated exercises, the remaining pax member would head toward the middle of the field and perform 10 – 8 count bodybuilders with their rock. Once they completed their 10 reps, they would head back to their corner and then rotate until all three pax members completed their 8 count bodybuilders. Once completed, they would run 500 meters on the track without their coupon to the next corner and then perform the next set of exercises with pax members rotating to complete the 10 reps of 8 count bodybuilders. The exercises are as follows:

    Corner 1 – 12 Side Lunges, 12 Curls, 12 Angle Grinders, and 12 Reverse Crunches all IC

    Corner 2 – 12 Squats, 12 Merkins, 12 Rows, and 12 Plank Jacks all IC

    Corner 3 – 12 Lunges, 12 Shoulder Presses, 12 Wife Pleasers, and 12 Parker Peters all IC

    Corner 4 – 12 Bonnie Blairs, 12 Supermans, 12 Straight leg deadlifts, and 12 Catalina Wine Mixers all IC

    If all the exercises were completed, it would have formed an X on the field. But, alas, that was not meant to be due to the time constraint of 45 minutes. I believe we only got half of it done. Oh well, at least we performed a slash. :-(.

    COUNT OFF, NAMERAMA, AND CIRCLE OF TRUST

    Thankful for my F3 brothers and prayers to God for families suffering battling health issues, loneliness, depression, and isolation during this Christmas season. Extremely grateful for the health given to me so I can lead and serve my family and my community!

  • Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Another lovely day out at the Mothership with 5 PAX in attendance: Bongo War Eagle, Rudy, Angie’s List, and Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side-Straddle Hop, then down to faces with Peter Parkers, Merkins, and Parker Peters.

    Indian Run to Marconi, then on to our sixes in the grass for LBCs, Dying Cockroaches, V-Ups, and Plank Jacks. A few 8-counts rounded out this station.

    Indian Run to the Tool Wall for calf raises (toes parallel, toes in, toes out). Moseyed over to the mini-foundry for stations with Burpees (15 as the timer), snake jump, pull-ups, dips, and hanging knee-ups.

    Indian run to the museum wall for some people’s chair overhead claps, then over to the fountain for right leg step ups, dips, left leg step ups, irkins, then some bobby hurleys. Two laps of indian run up and down the museum drive, then up and under the museum porch for box cutters, Freddy Mercurys, and flutter kicks.

    Out to museum field for monkey humpers, then back to the peristyle for 5 burpees, a bear crawl lap, and some more 8-counts.

    Back to flag for COT.

    Thanks to the badass MEN who showed up this morning and pushed through the rain and discomfort!

    Catfish

  • Catfish B-Day Blaster 2019-12-20

    27 PAX strong on this rather chilly Friday morning.

    Started on the lawn with some Windmills, Grass Grabbers, and Side-Straddle Hop, then accelerated right into body bag builders.

    Move to the base of the mountain for a vertical 7 of diamonds with 7 burpees, 14 jump squats, 21 merkins, 28 bonnie blairs, 35 LBCs. Peter Parkers on the ground waiting for the six.

    Indian run to the top, then parker peters waiting for the six. Grabbed some wall for donkey kicks, then moved feet to the top for some aggressive decline merkins. Faces back down for catalinas. Back up for 8-count bodybuilders.

    Down to the benches for dips and step ups. Touchdown jesus for V-ups, then back to the flag for name-o-rama and COT.

    Thanks to all for attending, this was a good one!

    Catfish

  • Renaissance Triple Co-Q 2019-12-15

    Three participants, three Qs. PAX in attendance were Dax, FracSack, and Catfish.

    Catfish started on the lawn with some side straddle hop, plank jacks, peter parkers, and parker peters. Followed it up with some burpee suicides – 5 burpees, run one tree length and back, 5 burpees, run two tree lengths and back, etc. up to four tree lengths. Did two rounds of these.

    Handed workout over to Dax, who had us to 11s across the museum drive with merkins and squats. Then went over to the fountain for some rounds of 20 dips, followed by 10 step-ups, followed by a lap around the museum (3 rounds).

    Handed workout over to FracSac, who had us do a Route 66 with jump squats along the lightposts on the museum main drive. Following this, moseyed to the fountain for three rounds of 10 merkins, bunny hop up steps, 3 burpees, and run back down. Finished workout with Sunday mornings in the back of the museum.

    Great workout, great leadership. Looking forward to Dax’s first full Q!

  • HEY, IT’S CALLED A CO-OP!

    Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out.  T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in.  A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth.  Off to the Peristyle… DJ Diver had the tunes for the beatdown.

    WARM UP

    Arm Circles (front/back)
    Grass Grabbers
    Hill Billies
    Peter Parkers
    Parker Peters
    Run to Marconi and back, plank for 6

    PART ONE 

    10 Pax (and one K9) – Break into 2 lines of 5 pax, plank position with hands at feet of pax in front of you, straight line all facing forward, at bottom of the Great Lawn.
    Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the front… etc
    At every second tree all pax recover to feet, ring of fire with your group, 20 squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the whole lawn! The length, not across..

    Make it to end. Took longer than YHC anticipated. Partner up. Move to side of lawn.
    DORA 123
     -Merkins 100
     – LBCs 200
     – Squats 300
    Partner runs across lawn. 2 burpees on the other side. Back to trade off.

    PART TWO

    Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:

    Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)

    Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.

    Run to Marconi and back

    20 Box Jumps

    20 Monkey Humpers

    Infinite Donkey Kicks…


    Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well.  Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.

    Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.

  • Ok, so we did this one before, so sue me.

    After a disclaimer and introduction, our fearless pilot took us to 35k feet. Instead of the mile-high club, we hit moderate to severe turbulence in the form of complaining and spelling corrections (so apparently release only has 1 ‘A’), and apparently people have a really long memory about what Peppa did for his last birdcage Q in April.

    The oxygen masks dropped from the ceiling at prison cell push-ups.

    Warmup: 1/3 mile mosey, side-straddle hops, imperial walkers, 5 burpees, then a 1/4 mile mosey, side shuffle, high knee, butt-kick.

    The Thang: 1/4 mie run after completing each station for a total of 2.0 miles

    1. 30 dips
    2. 30 squats
    3. 20 hand release (or realease) Muricans
    4. 20×2 step-ups
    5. 20 burpees
    6. 20×2 lunges
    7. 10 prison cell push-ups
    8. 10 box jumps

    We rounded out the workout with 12 minutes of Mary, the highlights included:

    1. Protractor (my personal favorite)
    2. Crunchy frog
    3. Jack Webbs (not really a Mary, but a fine choice by Seaman)
    4. LBCs (a grueling 30 by Angie’s List)
    5. Freddy Mercuries

  • Friday Workout after Thanksgiving – Back to Work PAX

    YHC spent a few minutes Thursday evening after a second Thanksgiving meal to lay out a workout for Friday after Thanksgiving.    The plan was to keep it simple, no nonsense and focus on burning a few calories from the food and drink consumed the day before. 

    The alarm clock went off at normal time, but what was not normal was YHC hit the snooze button.     Alas a few minutes later, YHC awoke in a panic realizing he would not be at Pontiff for the 5:30 start time.    YHC quickly sent a message on mumblechatter that he would be “coming in hot”. 

    YHC arrived at Pontiff, near the rock pile and Tool stepped in to lead the warm-up.  After warm-up, we each grabbed a rock and circled up near the rock pile for Thang 1.    Ten-minute total time doing the following exercises in the following sequence:  10 ct. Merkins, 20 ct. Curls, 30 ct. Al Gore, 40 ct. Monkey Humpers, and 50ct. LBC’s. 

    After a brief 20 ct of rest – Thang 2 was started.     Ten-minute total time doing the following exercises in the following sequence:  10 ct. Squats, 20 ct. Flutter kicks, 30 ct. Squat press, 40 ct. Shoulder taps, and 50 ct. Penguins.

    After another 20ct. to catch breath, it was on to Thang 3.     Each PAX picked up rock and did the following exercises together in succession – 10 ct. curls, 10 ct. squat, 10 ct. bench press, and 10 ct. rows.  We then did 8 ct. of each exercise, 6 ct. of each exercise, and finished with 4 count of each exercise.   

    HVAC obliged and led the PAX for about 8 minutes of stretching and Yoga to close out the workout.  

    COT, announcements, intentions, and gratefulness for the Thanksgiving holiday.    This workout was great example of teamwork and fellowship – T-claps to Tool for helping with the warm-up, and T-claps to HVAC for leading the Yoga exercises.

  • Wonderful Way To Start A Month

    The Magnificent 7 took off and maintained a cruising pace of 8:30. Who could ask for a better morning! Cool temps, abundant sunshine, north breeze, low humidity and FRIENDS! Time flies when you discuss “life” with a running mate. One learns much about each other when we share the road together.

    Jose10K closed out the workout with a wonderful prayer. Then it was off for some coffee and bonding.

  • Catfish Double Header, Pt. 2 (Renaissance 2019-12-01)

    Another glorious Renaissance with seven PAX: Belloq, Briefs, FracSac, Hokey Pokey, Abacus, Quiche, and Catfish (Q).

    Started in front of the museum with some Side Straddle Hop, Grass Grabbers, and Windmills.

    Moseyed over to the track, lined up at the base of the track (rectangular area) for some Bearpees (one burpee, then 4 bear crawl steps), then lined up for an Indian run lap.

    Back to the base of the track, did some Sleepwalker 123s (1 squat, 2 toe taps, 3 lunges), then a Bataan Death March lap.

    Circled up in plank position, did two rounds of 15 merkins per person while everyone else held plank.

    Moseyed back to museum for 5 rounds of Sunday Mornings (10 air presses in people’s chair, 5 donkey kicks, one balls to wall press).

    Back to flag for COT.

    Short and sweet. Thanks to all who attended!