F3 New Orleans

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  • Get Your Sass On, but Don’t Be a Whiner (NOLA Mothership 2019-11-30)

    Had an excellent turnout of fourteen PAX this Saturday morning with the following fine folks: Reluctant Yankee, I Heart, Thumb War, Angie’s List, Bongo, Voodoo, Sassy (FNG), Quiche, Col. Mustard, Sogo, Bacchus, Tender, Heisenberg, and Catfish (Q).

    Started over by the museum field area on our feet with some Windmills, Grass Grabbers, Side Straddle Hop, and Imperial Squat Walkers. Moved to our faces for Peter Parkers, Parker Peters, Plank Jacks, and 8-Count Bodybuilders.

    Moseyed over to the treeline for the following laddered group of exercises: 25 burpees, run to end of treeline, 50 merkins, run back, 100 Bonnie Blairs, run to end of treeline, 50 merkins, run back, 25 burpees.

    Moseyed over to the fountain for step ups, derkins, irkins, box jumps, and dips, then did a dora with 50 burpees, 100 merkins, and 200 squats, while partner hopped up and down the museum steps.

    Moseyed to the peristyle for some final exercises: monkey humpers, overhead claps in a people’s chair, Catalina Wine Mixers, and dying cockroaches.

    Great workout! Thanks to all who attended, and looking forward to seeing everyone tomorrow morning at Renaissance.

    C-Fish

  • Renaissance 2019-11-25

    Q arrived a little late on this day, but we still got it in while we could. 6 PAX attended: SoGo, FracSac, Gideon (w/ DJ Diver), Belloq, Uptown Girl (visiting from PA), and Catfish (Q).

    Moseyed over to the Foundry for a one-minute hang followed by a mini-Murph (five rounds of 5 pullups, 10 merkins, and 15 squats), followed by another one-minute hang. Followed this up with one-minute exercise stations: dips, merkins, pull-ups, burpees, squats, and snake jump.

    Moseyed back to museum for Sunday mornings (10 overhead claps in people’s chair, 5 donkey kicks, then a balls to the wall press), AMRAP 4 minutes. Returned to flag for 8-count bodybuilders and COT.

    Thanks to those who attended. Will re-do next weekend and be on time!

  • You Can’t Eat Antlers

    YHC rolled in hot this AM, a little sluggish and regretting taking part in the All -you-can-eat Peel and Eat promotion at Half Shell Oyster House in Mobile, on a late ride in from work in FL.

    Warm Ups:  Good Mornings, Toe Touches, Wind mills, Arm Circles, SS Hops

    Pax Moseyed over to the tunel and partnered up. While PAX 1 completed esercises, Pax 2 Jogged down the incline and flat bottom, then sprinted up, and repeated on the way back and flapjacked. Repeated 4 rounds. Exercises were as follows: Round 1 Burpees, Round 2 Squats, Round 3 Merkins, Round 4 LBCs.

    PAX then moseyed back over to the Trailhead Marketplace area, and together, ran 1/4 mile laps around the trailhead complex. At each 1/2 lap, PAX completed 100 of each of the following exercises, stopping when the 1st PAX reached 100: Ice Skaters, Squats, Flutter Kicks. At the end of final stop, PAX completed 50 Burpees, with every man “Finishing Strong” going all the way to 50 (modified from 100). 

    We made our way to the Flag to do Counto Namo.  Pelican prayed us out.

    Afterwards some  F2 chatter about the upcoming F2 gathering at The Tap Room. And some discussions about hunting and how it’s ok to hunt/kill doe(as opposed to coveted Bucks). Since, according to Pelican, “You Can’t Eat Antlers.”

  • Getting Arctic Blasted at Grandma’s House

    Temps dropped considerably overnight due to an Arctic Blast moving in. Add to it a little rain, but there was no stopping four F3 Northshore Hard Legs from showing up in the gloom.

    Warm O Rama: Good Mornings, Toe Touches, Arm Circles, Side Straddle Hops, Wind Mills, Imperial Walkers.

    The Thang:

    Mosey over to the playground basketball court where PAX did the Wilt Chamberlain routine(Named for his 100 point game): PAX ran to end of court, did 100 LBC’s. Ran to other side, did 100 squats. Ran back to other side, did 100 Flutter kicks. Ran again to other side and finished with 100 lunges.

    Next PAX did the “Nolan Richardson” routine (slightly modified) on the court: PAX Partnered up. PAX 1 performed each exercise denoted below as partner 2 backpedaled (Forgot to do the Bobby Hurley), and jogged back to continue the exercise from the count accumulated by partner 1. PAX continued until the repetition count stated below was met: 1. Burpees(75) 2. Squats(150) 3. Big Boy sit ups(150) 4. Arm Circles 5. Merkins(75) 6. Imperial Walkers(150)

    PAX then moseyed over to the Trailhead. On our way, a couple hunting and fishing stories are told. One PAX mentions a story of deer that was shot (either by him or a partner) 100 yards away with a cross-bow. Confessed that it was in reality probably only 50 yards (half that). PAX joked about “fish tales” and how when discussing hunting and fishing, things are 1/2 as far away than they really are. Or in some cases things are 1/2 the size it really is…As one PAX pointed out, same as when spitting game with women.

    At the trailhead, rain started to pick up.

    With time running out, YHC called an audible and shortened his planned routine at the Bell Tower. PAX partnered up again. PAX 1 did Irkins up the stairs and ran back down while PAX 2 did squats at the bottom. Idea was to keep going and flap jack until 150 squats were accumulated. We got it done in only 2 rounds.

    YHC had more fun and games planned, but will had to save for next week as time had expired.

    COT – Counto Namo

    Cowbell prayed us out.

    Thanks Guys, for letting me lead!!!

  • Wacked with silence and no sounds of bells on this Scramble!!

    YHC arrived to the sights of no Wacker and the sounds of silence. However, the Scramble always produces the sounds of music as Cowbell usually rolls in hot listening to some jams.. YHC certainly expected better results from him the previous day at the Gipper with Steve’s random musical genre’s. Steve however did mention the unusually quiet Gloom minus a Wackerless mouth piece.. No time to waste so we dove right in.

    warmup

    IC 15 and 10 Hillbillies, Mummy kicks, Toe touches, Windmills, SSH, Slow squats..

    Thing

    Standard route with a moderate pace and great conversation along the way. F3 brothers allowed the Q to share his passion of hunting all through the streets. We arrived back at the AO and wrapped up with 2 sets of pull-ups (10) and (8), ultimate burpees, Freak Nasties, hand release Merkins and a series of core. 15 IC Little Manny crunches, Zoolander alternating opposite toe ups and the Cowbell flutter kicks..

    name, count and COT

    Zoolander graciously lifted up our intentions and prayed us out..

    👍🏻👊🏻💪🏻 Till the next Gloom!!

  • Al Gore is an idiot

    YHC was up for his second consecutive Q in City Park. Following the fill-in Q at The Stomp and seeing that the forecast for this morning was for a chilly 34 degrees, I opted to include more running than I typically would include in a Foundry beatdown in order to keep our bodies moving and stay warm. Thankfully there was negligible wind so today actually felt warmer than yesterday. With that said, Al Gore doesn’t know anything about “global warming” when New Orleans is in a near freeze in the middle of November. 11 PAX gathered at the mythical shovelflag, disclaimer was given, and off we went.

    Warm up:

    With the weather being what it was I opted for a slightly longer warm up so we moseyed from the flag and made a full lap around the practice track. After that circle up.

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

    Thang #1:

    I chose for a more run based routine and found the Merkin Mile on the exicon. Run a lap (1/4 mile) then perform 25 merkins. Rinse and repeat 4 times. Total = 1 mile and 100 merkins. I also wanted to keep everyone together as much as possible so I added that once everyone’s lap and merkins were complete we would hold the aforementioned Al Gore until the 6 had completed the round.

    Thang #2:

    After that we recover walked over to the starting line on the back side of the track. Here we would do 40s. This consisted of performing 2 exercises in which you perform 30 reps of exercise 1, run the 100m, perform 10 reps of exercise 2, and run back to the start for round 1. With each round the reps would change by 5 reps. 25/15, 20/20, 15/25, and 10/30. Since we went heavy with arms/chest previously I thought a good leg burn would go over well. Exercise 1 was squat jumps and exercise 2 was single leg wife pleasers (bridges). Plank and wait for 6 when complete.

    Thang #3:

    Recover walk back over to the warm up area of the track for The Gross. I found this one on the exicon a few weeks ago and since I had some time left over (and the list of exercises still saved on my phone) I went back to the well with a slight adjustment from my previous go round. 12 reps of 12 exercises. I once again tried to even it out with 4 leg, 4 arm, and 4 core exercises.

    • Low slow squats IC
    • Jumping/Bouncing IC (don’t let heels hit the ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina dry docks
    • Diamond merkins
    • Air shoulder press
    • Flutter kicks
    • Hello dollies
    • Box cutters
    • Freddy Mercury’s

    Mosey back to the flag and plank for ~1 minute until the clock struck 6:15. Count off, name-o-rama, announcements, intentions, and sweaty ball of man. I once again challenged the PAX to think of something to be thankful for every day as Thanksgiving is approaching. As always it was a pleasure to lead.

  • Great Idea – Let’s Bear Crawl up Roosevelt Mall!

    Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.

    We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.

    Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.

    Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.

    Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.

    PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.

  • Cold was the morning… It was the morning after Halloween, PAX came tired and some hungover. Brush burn began his VQ exactly for 5:30 am with 16 others along for the ride in front of the fountain at Audubon. Moseyed to in front of Tulane for the warmup. 20 side straddle hops, 20 forward arm circles, 20 reverse arm circles (this confused some), and 20 grass grabbers. Some got distracted and checked out the leftover mini jack-o-lanters. On to the bottom of the mountain. Partner up and play a little catch me if you can. One partner runs up the mountain backwards while the other does 10 burpees. Catch up and switch… all the way up the mountain. Quads start to burn and lungs begin to expand in the cold (in the low 40s for the morning).

    At the summit, Q decided to keep with the partner them and begin a series of Doras. 100 merkins, 200 BBSUps, and 300 lunges. While the theory was sound, the execution was more time-intensive than expected. Modified to 150 BBSUps and 200 lunges. Some pax began to understand why “Brush burn” decided to do BBSUps at the summit.

    Moseyed back to the flag. Finished the workout with more merkins and lbcs. Success for Brush burn and the rest of the pax.

  • Double Stuffed at the Gipper

    It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.

    Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.

    The Thang:

    Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.

    Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.

    Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).

    (Began to rain)

    Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.

    At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.

    Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.

    Count O Name O.

    Shooter prayed us out.

    Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.

    Thanks Guys for letting me lead!

  • beatdown IN the lake

    THE SCENE: Spooky Times at Okwata (Tropical Storm Conditions/Flooding).

    F3 WELCOME & DISCLAIMER Yes! 

    WARM-O-RAMA:
    From the flag, the PAX moseyed around the Mardi Gras fountain and ended up at the grassy area between the Mardi Gras Fountain and Lakeshore Drive where the PAX completed: 

    13 PUMPKIN PICKERS, 

    13 SCARECROW ARM CIRCLES (forward and backward), 

    13 GOBLIN HUMPERS, 

    13 BAT WING FLAPS, and

    13 FRANKENSTEIN WALKERS.  

    JUMPING JACK-O-LATERNS didn’t make the cut.    

    THA-THANG:

    The PAX partnered up for “40 MINUTES OF HELL!”  

    The PAX Pairs completed:

    • 50 Burpees 
    • 300 Squats 
    • 300 Little Baby Arm Circles
    • 150 Merkins
    • 300 Imperial Walkers
    • 200 Shoulder Presses

    COUNT-OFF & NAME-O-RAMA
    8 PAX in Total: Dirty Dell, Breadsticks, Shuffles, Sogo, Jingle Vader, Sheetrock, Pop Tart , Briefs (Q)

    CIRCLE OF TRUST/BOM:
    COT convened.  The PAX kept each other in our prayers as the conditions were turning ugly all around us.  We also prayed for all of the trick-or-treaters and their families tonight.  

    ANNOUNCEMENTS:
    Mothership/Muscleship battle/convergence on Saturday.

    THOUGHTS/SHOUT-OUTS

    A lot of the great things about F3 were on display this morning.  The beatdown was certainly a physical challenge, but it was equally (or even more of) a test of mental strength.

    The wind was relentless.  The rain didn’t let up.  We were getting drenched by a fountain during parts of the exercise.  The puddles we ran through were more like lakes.  The streets were flooding all around us.  But, we pushed through, carrying and supporting each other along the way.  The brotherhood component to F3 was on full display. 

    Following the COT @ the warm-o-rama location we sprinted to our vehicles due to the deteriorating conditions. The flooding at the lake was severe.  Water was literally less than an inch from entering my car.   Everyone got in their cars and began to navigate the roadways to get to the the other side of the levee.  The best part of the entire morning, in my opinion, happened at this moment.  From my car, I see Sogo in the middle of Lakeshore Drive out of his truck with his emergency lights flashing.  I stopped to ask him if he needed me to call someone to help.  I thought for sure he was the one in need of help.  I was mistaken. He was the one helping others!  After going through 40 MINUTES OF HELL!; being pelted by wind and rain for the entire morning and presumably still being cold and definitely still wet and it was still raining and windy, Sogo was thinking of others in need.    

    Seeing this was the most inspiring part of the morning (and that is saying a lot because everyone was inspiring this morning).  

    We were between a levee and a lake with water coming from all angles, but we were together making ourselves better.  Thanks to those that came out.  I now prefer the rainy mornings.