F3 New Orleans

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  • This IS the warmup!

    Ran to Wolfpack looking forward to Peaches stepping up and leading us in a beatdown. Alas, it was not to be. Same went for The Skinny and The Birdcage. Both carried promises of attendence but those were lies.

    Anyway once again we were Q-Less so I volunteered.

    • Started the warm up with a mosey to the base of the mountain.
    • At each level alternate burpees/ merkins. I belive we did 60 burpees/ 60 merkins over 7 stories.
    • At the top we LBC’d till 6 showed.
    • Once everone arrived Mosey’d to the benches
    • At the benches as fast as we could
    • 20X rlsu
    • 20X dips
    • 20X llsu
    • 20X dirkens
    • 20X rlpu
    • 20X irkens
    • 20X llpu
    • Next quick mosey to baby wolfpack. Run to the top
    • Circle up for mary.
    • 20X hipdips right side
    • 20X LBC
    • 20X hipdips left side
    • 10X triple toe touch with a leg raise
    • 20X pushup with a toe touch

    Mosey back to the flag. Countoff, name o rama, announcements, intention’s and prayer. My total mileage was 4.5 so 3.5 for the PAX.

    As always it is an honor to lead. AL

  • The Chain Gang

    A reprise of the famous chain gang workout returns by popular request. After a brief warmup of 10x SSH/Toe Touches/Arm circles a short mossey to the Oxlot next to the Woodwright shop. After dragging out the chain (about a 150′ of 3/8″) and stretching it out doubled the 5′ and 6′ tires were placed in the middle. The Pax counted off and the 1’s on one side and 2’s on the other. The thang consisted of on your own sets of 5 reps Mer/BBSU/Leg Raises/Squats/Toetouches for everyone while alternating turns to drag the doubled chain 400′ return and flip your choice of tires 5 times. It gets interesting when the creativity kicks in. The animals couldn’t resist dragging while doing arm presses or backwards or running or holding arms outstretched. Of course getting mumble chattered to exceed the last CSAUPA. Since the by all appearances light weight Rep routine seemed easy most didn’t notice that the continuous rinse and repeat started to add up.

    Im not sure but I think Zoolander and Cowbell being slightly out of their minds even invented a new Merkin. Take a hand clap Merkin and add a feet clap at the same time and you get I will call tentatively the Antigravity Merkin.

    Yours truly was impressed. After 45 every member of the PAX had achieved his own very real beatdown. Countarama and close with a prayer of thanks for our new strengthened ability to share.

  • The Meat Grinder

    The gloom was thick this morning at Pontiff. Only 4 courageous souls were willing to strap on their figurative snorkels and charge into this Monday morning Rock City beat down.

    Introduction, disclaimer and off we went on short mosey to standard warm up spot…

    Warm-up: Arm Circles X10 front/back IC, IW X15 IC, Windmills X15 IC, Grass Grabber X15 IC, Grab a rock that can be lifted over head for about 2 minutes and head to track for Meat Grinder

    Tha Thang: 3 stations in endzone, Overhead Press, Curls, Bench Press, 4th man runs a lap as the timer. Finish two cycles and mosey over to baseball field. Pair up for some mini-Dora, 50 merkins, 100 squats, 150 LBC’s while other PAX runs from foul pole to centerfield. Rock in middle of run that must be lifted overhead times 7 on each pass. Mosey back to rock pile for some finishing IC exercises. 2 rounds of Bent Over Rows, Kettlebell Swings, and Elf on Shelf/Tricep Extension, 15 reps, then 10 reps…

    Mary: Drop off rocks at pile and hit your 6 for Dying Cockroach X15 IC, American Hammer X15 IC, Penguin X15 IC…. Mosey back to flag

    COT: Count-off, name-o-rama, announcements, intentions, prayer, dismissed. Thank you gentlemen for the opportunity to lead. Have a great week!!!

  • Raise the Floor Not The Ceiling

    …Daily practice raises the floor allowing for incremental gains. With daily practice bad days become less so and it has added benefit of raising the ceiling as well. It will keep you on a path of forward progress and builds a strong foundation so when you fall the floor is not that far.

    Warm Up

    SSH x18
    Hillbillies x 14
    Grass grabbers x 12
    Toe touches x 12
    One leg stretch – 30sec x 4
    Self love
    Arm rotations x 10 (reverse)
    Shake wrists and feet

    Heart rate:
    Burpee – 10 Peter Parker – 2 merkens up x 10

    Exercise / F3 Relay
    Break into pax of 3
    Set up 2 stations, 1st at 0 meters / 2nd at 200 meters
    Station 1 / Exercise 1 – 400 Cumulative Merkins
    Station 2 / Exercise 1 – 400 Cumulative Lungs
    Station 1 / Exercise 2 – 400 American Hammers
    Station 2 / Exercise 2 – 400 J-Lo’s
    Pax rotate one person at each station one person running between to relieve.

    2nd Q in the books thanks for all the support!

  • Burpee Crowd Pleaser

    Ok ok, last week got away from me. But, here is the backblast nonetheless.

    11 men met out on a beautiful morning in at the Gipper.

    COP #1: Warm up (All IC X 20)

    SSH, IW, Hillbillies, Arm Circles (x10), Jlo’s, Grass Grabbers, Toe Touches.

    Mosey to the Justice center parking lot for the first crowd pleaser:

    COP #2: Merkin Variation Ladder

    10 regular merks, 10 wide arm merks, 10 diamond merks

    9 regular merks, 9 wide arm marks, 9 diamond merks

    and so on…. we got down to 5 and YHC asked the pax if they wanted to stop and the only voice he heard was from Einstein (Respect Respect) “Lets finish!”

    and finish we did..

    Moseyed to the 2nd deck of the parking garage for the main event crowd pleaser.

    The Thang:

    The instructions were so simple. 4 exercises, 5 rounds.

    Reps were: 50,40,30,20,10

    Exercises were: Burpees, Squats, Merkins, Big Boi Sit Ups

    Complete 50 reps of each exercise, run up the ramp to the other side of the garage, down the stairs and back and then begin the next round of 40 reps each…. etc.

    most of the pax completed 2 rounds while a few over achievers (Steve, Turbo, Zoo) got halfway through round 3.

    YHC will be back and we WILL finish!!

    Mosey back to the flag.

    Thanks for letting me lead, as always.

    Cowbell

  • Dad’s Day Renaissance 2020-06-21

    Hot, humid morning out at the Renaissance with six PAX: Hokie Pokie, Belloq, Heisenberg, Vagabond, Ozark (FBG), Catfish (Q).

    Warmed up in front of the museum with Abe Vigoda, Grass Grabbers, and SSH. Added some imperial squat walkers. Moved to faces for Peter Parkers, Plank Jacks, and Parker Peters. Back to feet for 3 ring of fire rounds holding the Al Gore position and doing bonnie blairs (2 is one)

    Set up an OYO exercise: hop up steps. 5 burpees, then back down for 10 hand-release merkins. Did this 3x, then did a lap around the museum. Did V-ups waiting for the six.

    Gathered up around the fountain for dips, step ups (both legs), Derkins, Bulgarian Split Squats (both legs), and Irkins.

    Moseyed to back of museum for 7 rounds of Sunday Mornings (people’s chair +10 overhead presses/claps, 5 donkey kicks, 1 balls-to-wall press).

    Back to flags zone. Freddie Mercuries, Flutter Kicks, and burpees to finish out.

    COT, names the new FNG (Ozark), then off to PJ’s for coffeeteria.

    Happy Father’s Day!

  • 1 Mile Time Trial

    Writing this in a hurry, so i’ll keep it short and sweet.

    9 pax gathered this beautiful gloom for the first 1 mile time trail. YHC has had this on his mind for a long time to set a baseline for himself as well as the rest of the pax.

    We started with some running stretches, including Jose’s favorite high jump skips. The PAX then did an easy 1ish mile run to the starting line on Carondelet and Jefferson. Bushwacker immediately took off on his mile like a bat out of hell, he sorta looked like Eliud Kipchoge, right Akbar!?! While the rest of the pax took a breather and listened to the Q for the countdown..

    We took off and ran 1 mile down Jefferson St and finished at the corner of Lamarque.

    Finishing times were as follows:

    Steve 5:53

    Cowbell 5:53

    Waterpik 6:00

    Bushwacker 6:36

    Goose 6:55

    Speedy 7:30

    Akbar 7:50

    PixieStix 9:00

    Jose 10k 9:30

    We finished with an easy 2ish mile run back to the AO.

    Jose prayed us out.

    Looking forward to seeing the progress the pax makes at the next time trial.

    As always, thanks for letting me lead!!

    Cowbell

  • The Quick Killer

    After missing 2 Q’s last week (1 was excused), YHC was up to Q again and HAD to make it, tropical storm or not…

    Surprisingly, the rain had stopped after a full 24 hour downpour. There was no excuse now! YHC showed up 2 minutes late due to a downed tree covering Lamarque St. The Pax of 3 had already started a warm up.

    YHC jumped in and it went a little something like this…

    COP #1 – Warm up

    Hillbillies X 20, Good Mornings X 10, Mtn Climbers X 20, J-Lo’s X 10, Arm Circles X 12 (6F/6B)

    COP #2- The Thang -YHC had expected rain so planned a stationary workout under the covering on the basketball court.

    5 Rounds – 33 reps, 27 reps, 21 reps, 15 reps, 9 reps

    5 exercises – Merkins, Squats, Sister Mary Catherines, Burpees, Big Boi Sit ups

    Complete all 5 exercises, 33 reps each, move to round 2, 27 reps each, etc.

    The Pax was unusually quiet, @Bird tried to get a little small talk going but it was short-lived.

    COP #3 – Pull Up Circle

    Pax 1 completes 5 pull ups while rest of pax did an exercise

    3 rounds (plank, LBC, American Hammer)

    COP #4 – 6MOM (round robin) all x 20 IC

    Bird- Crunch Frog, Pixie Stix- Merkins, WaterPik- Freddie Mercury, YHC- Penguins

    COT – Announcements (July 15 – Gnarly Nutria!!)

    Thank you for letting me lead!

    Cowbell

  • Gaze into my Cristobal (Renaissance 2020-07-06)

    Gaze into my Cristobal (Renaissance 2020-07-06)

    A lovely (albeit moist) morning out at the Renaissance with 7 human PAX and 1 canine PAX- Hokie Pokie, Belloq, Vagabond, Chips, Gideon, DJ Diver, Tool, and Catfish (Q).

    Started in front of the Museum with windmills, grass grabbers, and side-straddle hop. Moved to faces for Peter Parker Peters. Back to feet for Imperial Squat Walkers, then back down for Plank Jacks and Mountain Climbers to round out the warmup.

    Moved to the sidewalk for Route 66 with burpees, then to the fountain for step-up, derkins, step-ups again, then dips.

    Moseyed to the field to the tree line. Bear Crawled two tree lengths, did 5 burpees, then bear crawled back. Circled up for dying cockroaches, flutter kicks, and little baby twists. Did another bear crawl length (one tree this time), 5 burpees, and bear crawl back.

    Back of museum for 7 Sunday mornings. Back to flag zone for Jack Webbs to 7, then burpees to finish. COT, then coffeeteria @ PJs.

  • A change of pace at Tsunami

    The Tsunami AO is a running based workout, and for my second Tsunami Q of the week I wanted to change things up a bit. Partially inspired by Bad Moon’s speed workout of a few weeks ago, and partially inspired by my own desire today to feel a painful workout.

    Usual disclaimer and a .85 mile mosey to do some “dynamic” stretching…that was the first, albeit unplanned, moment of discomfort. Nevertheless we fumbled through some Frankenstein Walks-10 yards out and back, and Pretzel Walks-10 yards out and back. Add that to the .85 mile warm-up and we were ready to go.

    The intention was to complete each rep (a predetermined distance) at a an uncomfortable pace and hold it, about a 7/8 out of 10. I speak for all of us when I say I think we went out a bit hard at first. Credit to this group of runners, despite the Suck that swept over all of us…times stayed pretty consistent due to a great push by the PAX.

    The THANG

    .5 mile X 1, 3:00 rest

    .25 mile X 2, 2:00 rest after each rep

    200m X 2, 1:00 rest after each rep

    .5 mile X 1, 3:00 rest

    .25 mile, x 1 (we ran out of time and had to cut short), 2:00 rest

    200m X 2, walk/jog in between reps

    Back to the flag. Total miles logged 3.5(ish) with most of it done at an uncomfortable pace.

    I enjoyed the speed work, the rest and camaraderie in between reps, and the opportunity to lead a group of men through this workout today….thank you.

    One of the features of F3 that always resonates with me is our motivating call to action at the close of each beatdown. The prayer for strength to become “the best husband, father, son, friend, co-worker etc. so we may go out and better our community” has hit a little closer to home in recent days.

    Do the best with that which you have right in front of you at all times. As things present themselves, as opportunities come up…do all of it…to the best of your ability, with open eyes, open ears, and open hearts. Rinse and repeat. Our community needs us.

    See you in the gloom!