F3 New Orleans

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  • The Other October 31st Holiday

    On this day, 501 years ago, Martin Luther nailed his 95 Theses to the Church Doors of Wittenberg and launched the Protestant Reformation and 501 years later a fool named Rev Sox incorporated 95 and 1517 into the F3 NOLA Fight Club. It was a workout of two, but Gremlin stuck it out to the end now that he is back with us. Looking for more men in River Ridge, Harahan, and Kenner to show up for the Fight Club.

    Warm-Up

    Following the standard disclaimed, YHC led the Pax on a short mosey to our warm-up spot down the road.

    SSH – 20

    Annies – 20

    Imperial Walkers – 20

    Real Freddie Mercury – 20

    Arm Circles – 20 (10 forward and 10 backwards)

    Windmills – 10

    The Mini H8

    The Pax moseyed back to the boxing statues and stairs for a miniaturized version of the H8. The Pax would run up the steps to the level with the American Flag, bear crawl across to the other set of stairs, run to the top of the steps and back over to the other side and back down. The Pax stopped at the American Flag again and bear crawled over to the other side. The Pax ran down to the bottom for an 8 count descending burpee-merkins.  The Pax completed 4 laps of the mini-H8. The burpee-merkins dropped from 8 to 6 to 4 to 2 at each lap.

    Purgatory

    The church teaching that started the Reformation was the selling of indulgences to pay one’s way out of purgatory. YHC believes waiting at the DMV is an earthly purgatory, so the Pax moseyed down to the local DMV to do a little Reformation Day Purgatory.

    Sit on the wall for 95 seconds

    15 merkins

    Sit on the wall for 95 seconds

    17 merkins

    Sevens

    The Pax moseyed back to the stairs for sevens to finish out the time. LBC’s on the bottom and jump squats on the top. Run up one set of stairs and down the next.

    The End

    Count off, Name-O-Rama, Announcements, and Intentions – pray for Gremlin as he is getting some spots on his lungs looked at next week and Hawg’s mom with cancer

    Thanks for pushing yourself Gremlin,

    Rev Sox

  • Reduce, reuse, recycle

    It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session.  YHC can only pull that scam once though, since life’s too short to be too predictable.

    CONDITIONS

    77 Degrees and 88% humidity; RealFeel®85°

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Don’t take this man’s advice on any topic more complicated than, “what day is it today?”  Caveat emptor, etc., etc.

    THE WARM-UP

    YHC stammered his way through a set of warm-up exercises.  PAX were able to follow his garbled instructions.  All exercises done IC

    SSH

    Good mornings

    Abe Vigodas

    Imperial walkers

    High knees

     

    THE THANG

    Leg day

    YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day.  After a very short mosey we dived in to an old fashioned Squat-o-Rama.

    1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol.  Work with me, people)  10X each leg IC

    2. Split squats using the bench.  10X each leg IC

    3.  Single leg burpees.  10X each leg

    4. Shaun Whites (aka Snowboard Hops) 15X

    5. Ohno’s (aka Skater Jumps) 15X

    6. Box jumps 10X

    7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done

    8. Wojo’s (Squat jumps) 10x OYO

    Steve Wojciechowski approves this message

    Tuesday Tradition

    It seems like on most Tuesday mornings the PAX end up doing some sort of running.  (hills, Fartleks [heh], etc.)  YHC kept the streak alive.

    The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins.  Rinse and repeat 12 times.

    The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.

     

    CountORama and NameORama

    2 PAX strong; a small, but mighty group

     

    COT

    Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.

     

     

  • Zoolander’s VQ Was So Phenomenal That No Title Can Do It Justice

    YHC did not sleep a wink the night before due to the excitement of his VQ at the Mandeville Lakefront.  Weather and Pax support could not have been better.  Warmorama consisted of the following:

    Side Straddle Hops (IC)

    Don Quixotes (IC)

    Seal Jacks (IC)

    Monkey Humpers (IC)

    Twist & Pivot (IC)

    Toe touches (IC)

    Side-to-Side Squats

    In the frugal spirit of F3, YHC introduced 3 mostly filled 1 gallon paint cans from his garage as coupons for the Pax to be used throughout the beat down, which went something mildly resembling the following:

    Mosey – Indian Run Lunges while passing paint cans back.  Last person in line runs to the front with paint can and passes back. Rinse and repeat.

    Circle up for:

    –         Atlas Twists — The Hammer, as an example of brute strength, refused to relinquish his paint can.

    –         Alternating Forearm Plank with Arm Raise — switching arms after PAX counting off around the circle

    –         LBCs (IC)

    –         Peter Parker Peters w/ Leg Raise and Mountain Climb (IC)

    –         Sputter Kicks (IC) — aka slow flutter kicks. Thanks to Barely Legal for leading the cadence.

    –         Freddie Mercurys (IC)

    –         Alternating Forearm Plank Crunch (IC)

    –         Sister Mary Katherines (OYO)

    Bearmuda Triangle BLIMPS – Like the F3-defined Bearmuda Triangle but with BLIMPS.  Two times around the triangle with bear crawls between the 3 points (paint cans) and performing 1 exercise at each station.

    –         10 x Burpees

    –         10 x Lunges

    –         15 x Imperial Walkers

    –         20 x Merkins

    –         25 x Plank Jacks

    –         30 x Squats

    Impromptu Freak Nasties and Derkins on the Lake Wall, followed by another lap around the Triangle this time with squats at the points and Groucho Walks between.  Return to the Lake Wall for Box Jumps (IC).  Thanks to Turbo for simplifying “Up means Up, Down means Down”.

    Mosey back to shovel flag for the burn out.  Unfortunately, due to technical difficulties with the portable speaker and YHC’s inability to overcome them, our music was cut short during think drills, which included call outs of sprawls, burpees, merkins, high knees, squatting punches and superman banana.

    Closed out with COT – Counterama, Namerama (welcome FNG James, now known as Psycho) Announcements, and the compulsory closing prayer.

    Thanks for letting me lead, men.  Look forward to the next one.

  • Rock City’s still hot in September!

    In the gloom, it’s still hot in mid-September!  Come on!  I digress.  Anyway, as the PAX moseys to the flag it is 5:30 and 30 seconds and Rudy reminds me that we’re late so off we go to the rock pile.

    WARMUP – 31 SSH, 20 Imperial Squat Walkers, 10 Abe Vigodas, 10 Arm Circles (forward and backward)

    Grab a rock and head to the field where the grounds crew locked up many of the fences but that won’t deter F3NOLA.

     

    THE THANG

    We partner up and proceed to do a FLORA – 100 Merkins, 200 LBC, and 300 squats.

    Merkins – Partner 1 does 10 merkins while partner 2 planks and waits his turn then flapjack till they reach 100 cumulative merkins

    LBC – Partner 1 does 20 LBCs while holding their rock over their chest and partner 2 does 6 inches while holding their rock over their chest.  Flapjack until they reach 200 cumulative LBCs.

    Squats – Partner 1 does 25 goblet squats with their rock while partner 2 holds the people chair with their rock.  Flapjack till they reach 300 cumulative goblet squats.

     

    Catch Us If You Can

    Break up in groups of three.  Pax 1 will carry (piggyback) Pax 2 around the track while Pax 3 does 5 burpees with their rock then run to catch the other two and then they will rotate until they complete 400 meters.

    With only a few minutes left, we mosey back to the rock pile to deposit our coupons then to off to the flag.

     

    COUNTOFF, NAMERAMA, AND COT – Praying for Babyface’s family friend who lost his life in a traffic accident in Arizona, prayers for Brady, people affected by Hurricane Florence (especially our F3 brothers), Triple Shift’s sister in law with an unknown mass in her breast and a friend who has a tumor in his spine.   Thank you for the opportunity to lead!

  • One Trick Pony

    On the way back from the BRR the F3 braintrust of Yankee and Hawg were discussing the week ahead for F3 NOLA,  ‘Tinkles do you know you’re Q at Mothership this week?’  Later during the week on mumble-chatter, ‘Tinkles has the Q on Saturday, think he knows.’  ‘Yeah he knows.’  ‘He’s known for inidian running all 3 garages at WPM.’  ‘I’ll host a low impact workout for those not wanting to run.’

    So it sounds like I’ve been type-cast?!   With such a reputation of perhaps being unaware of my commitments and making the Pax run, the challenge to show up and to run had been laid down!  It actually made planning the beatdown pretty easy.

    Disclaimer and mosey to peristyle for a group warm up:

    • SSH IC X 30
    • IW IC X 30
    • Mountian Climbers IC X 30

    Mutual agreement with low impact group to go our separate ways.

    Indian Run from the peristyle back around to City Park Ave.  Up City Park Ave to Carrollton to main entrance of the park.

    Quick breather then BLIMPS (plus BLI) at the light posts up the neutral ground on the way to NOMA.

    At the fountain:

    • Dips IC X 20
    • ‘Bongos’ IC X 20
    • Incline Merkins X 20
    • RLSU IC X 20
    • Decline Merkins IC X 15
    • LLSU IC X 20

    Water break and then form up on the jogging path by the lagoon.  Indian Run around the lagoon.  Break at the boat dock for ring of fire Merkins.

    Keeping the theme going and Indian Run back around to the great lawn.  Found our buds doing some ‘Sally Up’ and quickly got out of there.

    Suicides on the great lawn for a little change of pace.

    Slow Mosey back to peristyle for some Mary:

    • Dying cockroach IC X 20
    • Real Freddy Mercury X 20
    • Penguins X 20
    • Super Man X 20
    • Russian Twists X 20

    Mosey back to the flag just as time expired.

    Count off to 25, namorama and welcome to two FNGs:  t.i. (as in Texas Instrument, 2.0 of Abacus, yes still in business) and Tumbleweed who is originally from Amarillo.  Intentions were offered for Abacus’s family after the recent passing of his uncle and for another pax relative recently diagnosed with breast cancer. Thanks to God for the desire to challenge ourselves to be the best we can be!  Thanks for the chance to lead!

     

  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.

  • Another NOTC 2 Miler in the Books

    Great turnout this year for the NOTC 2 Miler in City Park!  F3 stepped up once again to co-sponsor one of the Summer Series races and we lucked out with good weather and some good F2 to boot.  The F3 tent looked sharp with the signage, flags, flyers, and even a fancy tablecloth…t-claps Gabrielle for the attention to detail!  We managed to get some EH-ing in pre-race and post race, as well as good visibility in general.

    The Race:  Two miles through City Park.  Several PAX put it in high gear while a few others throttled back due to the aftermath of a Murph that morning.  T-claps for those out there with the 2.0’s, including Shorty running with his “shorty” in a stroller.  Lots of F3 regulars running as well as some occasional gloomers.

    The Post-Race festivities:  The F3 tent was hopping with the distribution of Mango Freeze, so graciously donated by the fine folks that make it for Jazz Fest.  Since cute 11&12 yr old girls handing it out seemed way more appetizing than us sweaty dudes, we put a few of our 2.0’s to work.  T-claps to Da Parish for providing the snazzy bottled water to hand out, complements of his insurance business.  The crowds were also treated several other tents serving beer, jambalaya, snacks, and more.  The biceps got plenty loving with lots of 12oz curls.

    The PAX that stuck around till the end were treated to some entertainment from a random, naturally-nawlins character, who is a former Marine and said he might show up in the gloom with us for some PT.

    Thanks to those who contributed to the sponsorship collection.  We have funds left over that will most likely go towards the upcoming F3 Family Picnic on July 21.

    A good time was had by all.  Visit runnotc.org for info on the next three Summer Series races and several other events.

    Tool

     

  • Homeless Hop or How Shooter Stole the Scramble…Almost

    Arriving in da gloom to find the Northshore Core anxiously awaiting the chance to activate their wonder twins powers, YHC was still contemplating whether or not to break out the toys. Not much time to ruminate on that possibility because, as seasoned PAX do, Waterpik and The Pelican pulled up simultaneously with no more time to spare. About to break the mumble chatter and get things going, YHC was precluded by the thief-in-the-night (or darkened dawn),  Shooter, who tried to oust today’s leadership from he was was listed on the schedule. Ok, we get it. This is YOUR AO, yeesh talk about a control freak! Proper order was quickly restored in the humblest of fashions and the warm-o-rama was under way.

    20xs each IC:

    SSH

    High Knees

    Butt Kicks

    Toe Touches

    On the 5K we went, passing as we always do in front of City Hall on our way to the streets. This guy always contemplates whether to run through or around the tax-payer demanded gazebo in the middle of the sidewalk in front of da mayor’s office, but today the decision was not mine to make. The openings were blocked with bikes and  what looked like a parachute was spread over the circular floor. To alleviate any remaining doubts, as we jogged by we heard muffled barking emanating from under said parachute. Honestly, I felt bad – we probably scared the sh!+ out of whoever was under there.

    The mosey continued on with an abrupt stop for 20 merkins at Monroe before proceeding to the loop and then sunset point. It was here that Steve and YHC noticed the infuriatingly hapless boxes of popeye’s on the ground in the parking area…20 or so feet from a garbage can! Upon returning from the pier’s terminus, we stopped for 25 LBCs and picked up the aforementioned refuse… and of course the challenge was on. Each man made it their mission to find some litter they could grab and pitch, with Shooter going for bonus points after being called out for a blatant missed beer can.

    With 10 minutes for Mary, it was play time! I brought out The Beatdown Blocks! The Dice of DOOM! To all but Steve, this new form of torture was a welcome surprise. First introduced on the rainy Saturday morning the week before the convergence, these black and gold gambling devices have one block of exercises (merkins, putins, jump squats, SSH, burpees, and “WILD Q”) and one block with rep counts (5, 10, 15, 20, 25, and the dreaded 50). The Pelican started us off with 5 merkins before Shooter once again moved to steal the show by rolling 50 burpees! In an attempt to repect the time QIC feebly tried to cut us off at 25, but Steve gallantly sacrificed his roll in order that we may complete the torture we were due. With little left in the tank, we were releived to see Waterpik roll a mild 15 Putins, and YHC roll 5 “WILD Q” for which I chose pull ups. We then circled up and closed out F3 style…with Shooter trying one last time to display his larcenous tendencies by attempting to usurp the closing prayer from a beleaguered Pelican, who took us out with appreciation in our hearts.

    I can understand why Shooter wanted to lead so badly today, because it is a  humbling honor to lead you guys in our time of fruitful brotherhood!

    LAGNIAPPE:

    ISI is always better with your homies, and today’s ISI challenge was no exception. With 2 minutes of Heel Pulses, sometimes one can do nothing but laugh;)

  • Morning Miracle at the Colosseum

    The Scene: The Colosseum

    Conditions: Balmy.  Rainy.  Ample Puddles…..  Just Right.

    Welcome & Disclaimer:  The Q is neither bonded nor insured.  But no FNGs today, so we all knew the drill.

    Warm-a-Rama:

    Mosey twice around the parking lot  (a chance to chat and see how everyone is doing)

    Shoulder circles (lest our shoulders should atrophy)  x30 each direction

    Frankensteins (to stretch out those hamstrings)  x20

    Imperial Squat Walkers (using the big muscles to get the blood flowing)  x15, 4-count

    Windmills (hammies again, and backs)  x10

    SSH (cuz we like ’em)  x20

    The Thang:

    Partner Pullup Nasties: 5 pullups each, with help from partner as necessary; then mosey to the parking bars for 10 freak nasties; then mosey back. 3 sets.  (working on those arms)  Great teamwork!

    Gladiator Mosey:  1.5 laps around our beloved Colosseum, ending at the steps by the Gym.  A longer mosey than we’re used to – definitely saw some perseverance here – really nice work.  As usual, MegaDad sets a high bar and got to plank for the Six longer than the rest of us.  And I had a chance to chat it up with Big Easy whom I hadn’t met before.

    Baby Freak Nasties on the steps.  x10.

    Partner Windmill Pushups:  one partner on top of stairs; the other at bottom.  5 windmill pushups (4 count), then change places.  3 sets.  A bit of grunting and swearing.

    Catch Me If You Can:  Mosey back to the Shovel flag, with the last man sprinting (um, sometimes) to the front.  Lots of mutual encouragement on this part.

    Freak Nasties x10 on the parking bars to wrap it up.

    6MOM  (listen for the midwife noises)

    Since we were already soaked from the rain, no one minded getting just a bit wetter on their sixes….

    Homer to Marge (one of my favorites)  x10

    Reverse Crunches  x10

    Bicycles x10

    Jane Fondas x20 each side   (amid a few tears for Rocket, who was strangely absent)

    Then we were supposed to do some Manatee, but my notes were too wet to read by this time.  So I’ll save it for another day.  And Workhorse saved us by suggesting

    American Hammers, to close it out with a bang… banging our knuckles on the ground on each side.

    Count-O-Rama:  8 men.  A strong Wednesday.

    COT:  A strong closing in prayer by MegaDad.

    Oh, and the title of this post?  The MIRACLE of seeing MegaDad at 5:30am on a Wednesday!  Nice job making it out there, despite a late night of fellowship with the extended family.

     

  • Burpee Palooza

    It was Friday at Pontiff Park and YHC was hoping that I wouldn’t be a PAX of one, like Woz was the previous Friday for a rainy, chilly morning at The Uptowner.  Upon walking up, it was good to see several regulars in position and other trickling in, including an exchange student, Crayfish, from F3 Memphis.  Here’s what we did:

    Quick Warmup:

    SSH x20

    Arm Circle x20

    Windmills x10

    Low Country Crab x10

    Then to our goal for the day, 200 Burpees.  Why 200 you ask?  Well, our buddy Babyface had been whittling away at a 1000 Burpee Challenge all week (200 per day) to raise money for a non-profit that he works with, Next Generation.  So as to pay homage to his efforts, YHC thought it would be fitting to rally the PAX to see exactly how enjoyable 200 burpees would be.  After refreshing everyone on proper Burpee form (w/ push up and jump), we started off with 2 minute rounds, descending count:

    20 Burpees + rest in a 2 minute period.  Then, 19 Burpess…..18 Burpees…all the way down to 6 Burpees, making for a total of 200.  After getting to around 14, we shortened the time on each round.  All together, this took us about 25 minutes.  YHC did his best to keep the crew motivated and engaged.  T-claps to those providing the jokes and motivational quotes.  It was not the most pleasant way to spend a Friday morning but was rewarding once complete.  There was some mumble chatter about getting the count up to 250 but cooler heads prevailed and we kept it consistent with Babyface’s 200 per day totals.  Most of the PAX were feeling a Burpee buzz at this point, with a few nearing the stage of being Burpee drunk.

    Sober up with a countdown and still plenty time left to work in some Mary, DJ style:

    The Kimchi Special x15

    American Hammer (HVAC) x20

    Big Boy Wife Pleasers (Triple Shift) x20

    Hello Dolly (Crayfish) x25

    Dying Cockroach (JV) x20?

    Tin Snips (Fracsac) x20

    YHC then called for a Bear Crawl back to the flag (40yds?) to seal the deal.

    Closed out with a COT.  T-claps to Crayfish for finding us in the gloom.  T-claps to Rudy on his marathon training and heckling us as he ran countless loops around the track.  Double T-claps to Babyface for his burpees for a cause throughout the week.

    Moleskin:  I would have never done 200 Burpees on my own.  Thanks to F3 for the continued push.  I am confident that we can do 300 in a workout.  Maybe more???

    Tool