F3 New Orleans

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  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!

  • EiEi’s Abdication

    YHC texted Ei last night to inform him that he was scheduled to Q at G-ma’s House, he promptly replied that he abdicated. YHC had to look up this word which means to renounce the throne, and since YHC originally signed Ei up for this position, the responsibility once again fell to him. Enough digression, The thang:

    Warm up: SSH, IW, Mt Climbers x 20 IC, Lunge walk x 30 yds

    Run 2.25 miles along the streets of Mandeville with Fartleks.

    ˈfärtlək

    1. a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.

    COM: 20 HR Merkins OYO; Slow Squats x20 IC

    LBC, Heels to Heaven x 20 IC

    Jane Fondas x 20 IC; Nolan Ryan x 10 IC

    20 more HR merks OYO; Slow Squats x 20 IC

    COT, name o rama, prayer by Shooter.

    Thanks guys for leading me lead,

    Everyone who reads… please send EiEI a text to EH him back to the Gloom!

    Chewy

  • Uphill Sprints

    4 Pax met up last tuesday at the Mandeville TH.

    The details of the warm up and some of the other exercises are a little foggy to YHC because its been over a week.

    But the gist of the workout was the 12 uphill sprints the pax did.

    Everyone had fun and seemed to enjoy the activity.

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • Laces out

    Small but mighty group today for Tsunami. After a brief disclaimer we were off.  

    Lots of early discussion of the Saints win last night.  Once again the script-writers at the League office tried to rob Who Dat nation of a win through botched officiating, but Wil MF-ing LUTZ came through huge!  

    Also much discussion of IPC, with pax coming down on both sides of the issue consistent with GroupMe mumblechatter. Yes, it’s stupid and those jokers in Greenwood shouldnt have made up a workout that takes longer than 45 mins to reasonably complete, but Yes it’s also meant to be tough and pushing yourself is good for you. Either way, we didn’t see any cinderblocks or do an unreasonable amount of burpees today, so I lived up to my promise of being IPC prep and recovery-friendly.  Anyhoo…

    After a brief mosey down to Walnut and back up St Charles, we “squared” up for some warm-up under the watchful eyes of Touchdown Jesus at Loyola:

    SSH x15

    Mountain Climbers x15

    Squats x15

    Merkins x15

    Mosey through colonades and under and past WPM, and up to the nicest air-conditioned parking deck around.  

    Indian run up Little Wolfpack Mountain to the top:

    Partner up for Dora:

    50 jump lunges

    100 Widearms

    150 plank jacks 

    200 LBCs

    Other partner enjoys 5 flights down and back up of sweet, sweet clean air-conditioned stairs. 

    Plank for the 6

    Then down the stairs and out into the humid gloom, and over to the big boy Wolfpack Mountain.

    Up the Stairs up to 5th floor

    5 burpees then backwards/forwards run to 6th floor

    10 squats

    backwards/forwards run to top

    5 burpees then 10 squats

    Back down

    Mosey back across St Charles and over to the Drew “the real Touchdown Jesus” Brees family playground

    6 minutes of Mary, IC:

    20x Freddy Mercury

    10x Incline Swing ab extension (crowd pleaser!)

    15x Oblique crunches each side

    15x Flutters

    Protractor

    15x Russian Twists

    15x Decline swing ab crunches (at 86’s suggestion)

    Mosey back to virtual flag, with some final Merkin variants to kill time. 

    COT with Q-provided refreshments

    Always a pleasure to lead and thanks for the collective push today boys.

    Until next time,

    Mariah

  • Float like a butterfly, sting like a…

    The Killer B’s ended with a bang Saturday morning, with Grundy taking the Northshore lead by mere seconds.  Sure, we could debate the fairness of doing it on the lakefront’s luxurious grass vs. the Marsh’s unyielding concrete, or the legality of the proctor himself taking home first place, but when it comes down to it, we must (begrudgingly) give Grundy due credit (and hate!) – it was a pretty inspirational effort.  In fact, Tank was nipping at his heels the entire time and it seems the two were feeding off one another’s energy to push each other to their record times.

    So t-claps to those two men for giving it their all and, while we’re t-clapping, we might as well toss another one out to Zoo and his miraculous self-healing leg, for taking the opportunity to hit the challenge for a second time and improve upon his score.  Alright, the rundown:

    Usual pre-thang 2 miler featured guest appearances by both Bushwacker and Garfield, and then we went right into the warmorama: Arm circles (forward/back), IW’s, copperhead squats, toe touches, hillbillies, SSHs, mountain climbers, all x20 IC.

    Thang:  Half the PAX followed Grundy to complete the IP challenge, while those that had already had their fill followed YHC.

    First stop on our tour of the lakefront was an old favorite that can be difficult to use with a large pax: Rips.  Instead of the traditional stair run/Rocky Balboa’s, though, we simply grabbed a handrail and did one legged negative calf raises, at a slow cadence: x15 per leg.

    Then, eastward towards the baseball field, stopping for a quick COP of high knees and a burpee wave.  About 6 rounds, and then onward…

    To the pull-up bars behind the baseball field.  Circled up on our six for flutter kicks, while 2 men got up to do 5x pull-ups.  Around the circle again and again and again, until each man had 25 pull-ups.  We maxed out on flutters and at some point switched to Freddie Mercs, which did not really help all that much.

    Next up, flip over to a plank for plank jacks, while 2 men got up to do hanging knee tucks x10.  Round the circle a few times, switching about halfway to shoulder taps, until each man had 30 tucks.

    Mosey back towards the boat launch to split into two teams for a 100-yard sprint relay race.  Losing team gets hit with 25 burpees, winning team gets 25 merkins.  (YHC has learned that, in the realm of F3, the winning team never takes the easy way and sits out on the work so why even bother pretending there’s a reward.)  With Bean pulling double duty for Team 2 to secure the win, they performed their merkins and then jumped in to help Team 1 finish up with their burpees.  And then everyone took a page from Pik, who’s been keeping Old Mandeville clean for the better part of two years, and did a quick sweep of beer bottles before heading over to the playground for a quick partner routine.

    P1 holds people’s chair while doing air presses, P2 bear crawls up the small hill to the swingset pad for 10 merkins and then bunny hops back down to flapjack with P1.

    Just enough time to Indian Run back to Rips, get in one more set of calf raises (x10 each leg this time), and back at the flag for a round of boxcutters, x20 IC.  The rest of the gang joined us at this point, looking thoroughly destroyed, and we circled up for COT.  Zoo encouraged all to share the gift of F3 and bring out some new brothers, and Maverick took us out with a prayer, encouraging us to be men of strength. Then off to coffeeteria.  Thank you men for the opportunity not only to lead, but to get stronger and sharper alongside you.

  • NOLA Mothership 2019-09-07

    Attendees: Cowbell, Triple Bypass, Angel Dust, RevSox, Shorty, Mamby, Thomas the Train, Babyface, Gideon, King Kong, Hokey Pokey, Tua, UnCut, Rudy, Angie’s List, Three-Way, Breadsticks, Catfish (Q)

    Another day on the Mothership started aggressively with a mosey over to the museum lawn for a good long side straddles hop, right into 8-count bodybuilders and low slow squats.

    PAX then lined up on the museum drive for two laps of Indian Run, then went to the museum steps for some Merkins in cadence. PAX moved to the fountain for right leg step-ups, decline merkins, left-leg step-ups, incline merkins, and dips.

    Moseyed over to the brick storage area. Each PAX grabbed a coupon for a round of “enhanced” IronPAX challenge, which included 10 broad jumps, 10 brick burpees, 10 bonnie blairs w/ holding the brick, and 10 brick big-boy sit-ups. Rinse and repeat 3x. PAX who finished continued with chest presses and curls waiting for the six. Continued with a round of brick webb (jack web w/ bricks where air press is done with the brick). Only got to 5 with this one!

    PAX moseyed over to the track for a final round of catch me if you can. Back to the flag for COT.

    As always, thanks to everyone who stuck in with this one. It definitely rocked my world!

    -Catfish

  • Renaissance 2019-09-01

    Another excellent morning out at the Renaissance. Attendees were as follows: Catfish (Q), Fracsac, Hokey Pokey, Gideon, Abacus, Beloq, DJ Diver (Canine)

    Started in front of the museum with a long side straddle to get the blood flowing, then busted right into a series of Body Bag Builders (8-count body builder plus a mountain climber; see the Exicon for details). Followed this with a series of 3 laps around the museum, with the following exercises between each lap: 25 burpees, 50 merkins, 75 jump squats, then LBCs waiting for the 6.

    Went over to the museum wall. Did a set of donkey kicks, then Ascending Testicles (feet on wall, 10 merkins @ 15 degrees, 10 merkins @ 45 degrees, 10 merkins @ balls to wall)

    Moseyed to the Foundry. Did a six-minute exercise series with the following (one minute each) – hang, snake jump, squats, pull ups, dips, merkins. Followed with a little side straddle to keep the heart rate up, then went to faces for peter parkers and a plank hold.

    Moseyed back to the museum. Dropped to faces for catalina wine mixers, then went to fountain to finish with box jumps (in cadence).

    Finished with COT, named the new FND “DJ Diver”, since he took a dive into the fountain in front of the museum. Thanks to all PAX who attended. See you again next weekend @ Mothership.

    -Catfish

  • Kicking Some Grass with The King

    It was a somber day on August 16, 1977.  Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure.  Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music.  Elvis was a HIM before we know what a HIM was.  

    W/U

    • Side Straddle Hop x 42
    • Imperial Walkers x 20
    • Hill Billies x 20
    • Arm Circles x 20
    • Mountain Climbers x 2o
    • J Lo’s x 10

    The Thang – Complete each exercise for the duration of the song playing. 

    • Hound Dog – Doggie Paddle 2:15
    • Teddy Bear – Bear crawl & Crawl Bear suicide – 1:48
    • American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10,  Crossfit x 10, – 4:28
    • Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes);  Pulse 3/4 down to 1/2 (90 degrees) X 10;  Pulse 1/2 all the way down X10; Repeat) – 2:50
    • Blue Suede Shoes – 1 merk, 2 LBC, 3 Squats,  25 Rocky Balboa’s – 2:00
    • Can’t Help Falling – Tunnel of Love 3:02
    • Don’t be cruel – Burp & Merk  (add a merkin to each burpee) – 2:03
    • Marie’s The Name x 3 – We brought those who had not Qed to the middle to lead.  T-Claps to Breadsticks, Tug Boat, and Fast Tax

    Announcements –  IRON PAX!  Sign up at https://f3greenwood.com/ironpax-form/  We are currently in 2nd place by 11 Pax. 

    Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.

    Thank you for the opportunity to lead, thank you very much!

    Da Parish

  • The 4th annual 12 days of Christmas

    The 4th annual 12 days of Christmas

    At 5:27pm a lone F-18 streaked over the sky and I wondered if that could possibly be Peppa.  After reading my texts post-beatdown – yes – it was – we had our first F-18 flyover in the history of F3 NOLA!  Thanks Peppa.  You get credit in the bb for attending. 

    While waiting around in the brewery to start– I was able to try some powerful (or power draining if you ask Brown Bag) coffee.   I brought my 2.0s – one of them studied for exams while the other one Reluctant Tiger waited eagerly for another chance to do some F3. 

    With the moving of start time to 6pm and the rush hour traffic around the brewery the crowd was slowly building for a decent sized beatdown.  86 had already set up his Jambalaya and bread pudding.  Bartman delivered chicken for the kids.  Also at this time El Wire arrived with a ton of Felipes.  At 555 pm there were about 15 people ready to go start the beatdown.  At 6pm exactly we set out for the Annunication Center Park.  Between the Paradise Park trailer keg and the parking lot we picked up about 15 more PAX.  By the time we arrived at the park we were a full assortment of 37 PAX looking for a 12 days of Christmas beatdown. 

    We moseyed over to the Annunciation Park – and we circled up.  The mosey was treacherous with potholes and traffic but we were rewarded at the park with lights on.  Immediately we got down to business.

    Day 1 – 1 Burpee, Day 2 – 2 Jump Squats and a burpee, Day 3 – 3 Hand release merks, 2 jump squats and 1 burpee, Day 4 4 plank jacks, 3 hand release merks, 2 jumps squats and 1 burpee.  You get the progression now…  Day 5 Russian Twists, Day 6 Dying Roaches, Day 7 Mtn Climbers, Day 8 Peter Parkers, Day 9 Jumpling Jacks, Day 10 Mat Jumps Day 11 Low Country Crabs and Day 12 12 burpees!   We let Spokes from FIA close out the exercise with a 1 min plank hold.

    We did a circle of trust and named some of the new guys.  Bongo keeping his 2.0s with the drum theme got more cowbell and snare.    Da Parish keeping his 2.0s with Chalmatia themed names has Beauregard and Chal-mini.  Sogo has Sunny.  Brown Bag’s M is now Paradise or Pair of Dice. 

    Sorry if I missed anyone in the list of PAX – let me know in the comments and I will add you.

    The beatdown had 37 PAX.   The party had over 70 PAX mixed between F3 and FIA.   Great turnout!   We also had over 20 presents for Operation Sweet Tooth – which doesn’t include the presents that were directly sent via Amazon.    Thanks to everyone who brought food.   Medulla I think there was going to be a fist fight over the last pork tenderloin/brie/ cranberry slider.  Thanks to Brown Bag who covered the first round of beers at the taps.  El Wire for the Felipe’s hook up!  86 for the ridiculous bread pudding and the jambalaya.  Bartman for the Popeye’s delivery.    Thanks to everyone.  Merry Christmas and Happy New Year.