F3 New Orleans

Category: Uncategorized

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Blimpin Aint Easy at WolfPack Mountain

    Fridays at Wolfpack Mountain are always a treat for those who love the quad and thigh burning pain an F3 workout can provide. There’s nothing like the delight of scratching and clawing your way to the peak of the Urban Oasis that is WPM!

    Quick 5:30 disclaimer, a brief mosey to the grass in front of Tulane for the pre-mountain warm-up. Warm up consisted of some usuals: SSH X 20, Windmill X 10, Grassgrabbers X 10, Hillbilly X 15, then an added bit of, dare I say, a deconstructed Burpee?? 10 Merkins in Cadence, 10 Jump Squats OYO, 8 Merks IC, 8 Jump Squats OYO, 6 Merks IC, 7 (a goof up) Jump Squats OYO. We then moseyed over to the base of WPM for the thang.

    BLIMPed up the mountain in the following manner:

    5 Burpees on the first deck followed by a backpedal up the ramp, run through the flat, SSH til the 6 arrives

    10 Lunges (2 is 1) on the second deck, followed by a backpedal, a run, and then a plank n wait for the 6.

    15 Imperial Walkers (2 is 1) on the third deck, followed by a backpedal, a run, and SSH

    20 Merkins, backpedal, run, plank n wait til 6

    25 Plankjacks, backpedal, run, SSH til 6 (we were now at the top)

    30 Squats, run to the other side of the mountain

    Then we partnered up and completed a round of 100 merkins, 200 dying cockroach, 300 flutterkicks. One partner ran down the stairs, and then across the lot and back up while the other partner exercised. Switcharoo until all reps are complete.

    We followed that with some benchwork…RLSU x 20, Dips X 20, LLSU X 20, Derkins X 10, RLPU X 20, Irkins X 10, LLPU X 20, Dips X 20.

    Back to the flag for count-o-rama, name-o-rama, COT. Thank the Lord for this opportunity, and thank the F3 brothers for making me a better version of myself!

    Then we had to go find my key that I lost along the way!

  • Light Lundi

    Following the funday of all Sundays the pax was light today. This worked well with my plan to primarily run. The RRR challenge is effective in changing the focus and most all in pax were set to GPS mode. We had some nice conversation and feel like we got a good feel for the Rex run course tomorrow.

    Warm-up: Grass grabbers IC x 20, Imperial Walkers IC x 20, SSH IC x 20.

    The Thang: Nice loop around the park and fly. Made a stop near the levee for some Mary (Russian Twists, LBC, Dying Cock Roach IC x20) and again at the Labyrinth for a ring a fire (3 rounds of ten since we were efficient). Moseyed back to the traditional flag spot.

    COT: That the remainder of carnival is safe.

    Thanks for the opportunity to lead.

  • Working out on the Chain Gang

    Shooter, Einstein, Barely Legal, Steve, Bart, Cow Bell, Bush Whacker, Moby Dick, Maverick, sorry but I’m missing one

    Yours truly Moby Dick hasn’t been Q very often and being the really old guy there was the anticipation that this beatdown was going to be light duty. The warm up didn’t give much of a clue to what the Thang was either. A few SSH/Torso Twists/Toe touches/ Arm Circles/ Arm Presses didn’t beat anyone down. The only hint was the suggested gloves. The Thang was laid out to be 4 exercises 5x each Deep Squats/Sister Mary Catherine’s/ Big Boy Sit-ups/T Merkins. All to be performed with full form in mind as per this old guys demonstration. The PAX took a short mossey to the nearby open parking lot for the rest of the reveal. There awaited a 175’ of 1/2 cargo chain stretched out on the concrete doubled on itself to make two even lenghts. After a count off the Thang was for the first guy to drag the chain lengths the width of the parking lot and return. The next man picked up the other end and dragged it back. Mean while the rest of the pax continues the exercise cycle on their own. We lost count how many times that chain got dragged but everyone got the workout they needed. It’s amazing how many CSAUP ways one can drag a chain and how many reps one can wrack up in small batches.

    Beatdown need on time with Count and Name arama and Grateful prayers for what we have been given to share.

  • Rainy, Windy, and Gaseous

    Despite the weather 8 brave souls made it out to Okwata. PAX ran across lakeshore dr closer to the water to get a quick warm up in. Started off with SSH x 20, 30 secs. of high knees, Squats x 20, Annie’s x 20 (new on the menu…for us at least), arm circles, merkins x 20. Mosied back across the street towards the Mardi Gras fountain and got 4 teams of 2. Teams split a workout of Burpees x 50, Goblin humpers x 100, Peter Parker x 150, Merkins x 200, Imperial walkers x 250. One man does the workout while one man runs a lap around the fountain then switched roles. Once all 4 teams were finished with imperial walkers Q advised the PAX to get on their six and bust out Penguins x 300 in cadence. After 150, Q decided to use the remaining 150 on Hello Dollies x 50, Flutter kicks x 50 and finished it off with a HolyGrove choice of some ab busting “V” deal that left the PAX feeling the burn. With a few minutes remaining everyone ran back to the flag for count-o-rama, etc. CoT was especially important on this day. Q took this opportunity to thank his brothers and HIM for continued thoughts and prayers during this current time. We all have been or know someone going through rough times whether its with a family member, job, or anything in between. Let’s not ever underestimate how powerful it is when we stand behind our brothers in their time of hardship. AMEN!

  • Rainy Renaissance (2020-02-16)

    Lovely rainy day at the renaissance with 4 PAX: Belloq, Fracsac, Vagabond, and Catfish (Q).

    Started in front of the museum with some windmills, grass grabbers, and side straddle hop.

    Bataan death marched to the Foundry for a quarter Murph, then did a Bonnie Blair ring of fire (count to 10, 2 is 1, holding al gore between sets).

    Bataan death march to the Wisner bridge, did a lap and a half up and down the bridge with a set of ten burpees after each lap.

    Bataan death march to the museum porch. Did about 4 minutes of Sunday mornings (10 overhead press, 5 donkey kicks, 1 balls to wall press).

    Back to flag for a few 8-count bodybuilders, then COT.

  • Smile for the Camera

    YHC decided that today would be the perfect opportunity to try out his new action camera. Perhaps this could be a new feature for the F3 website. Perhaps with Steve’s editing prowess the PAX of the Northshore could be a You Tube sensation! Perhaps YHC should have made sure the battery was fully charged.

    PRE THANG

    A solid crew ran the out-n-back 2 mile route to get the morning started with good rhythm.

    WARMORAMA

    A brief, but full-body-appropriate warm up consisting of:

    Goofballs

    Cherry Pickers

    Torso Twists

    High Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    Starting at the south end of Marigny, the PAX did x10 Burpees OYO then ran north to the next corner, planking to wait for the 6. Then x10 Burpees and x20 Squats – run north again. x10 Burpees, x20 Squats, x30 Putins. And so you see the pattern forming: x10 chest , x20 legs, x30 core north to the trace, over to Lamarque, and again southbound. Merkins/Lunges/Crunchy Frogs, T Merkins/Apollo OHnos/Flutter Kicks, Diamond Merkins/Copper Head Squats/100s, Partner Clap Merkins/Step Ups/Extended Plank

    Back at the flag, Q more broadly introduced the Motivator – a single count, decreasing, arm-level descending exercise that is sure to take you on a ride on the “pain train” (a la Akbar). Starting at 10 for each arm level, counting down to 1 with no rest. I can’t wait to hear about the cornucopia of calf soreness plaguing the PAX over the next day or 2.

    MARY

    LMCs (lil MANNY crunches)

    Freddy Mercurys

    E2K

    Banana/Superman

    To include Cowbell the 10mile man , who wandered up like a glowing beacon in the gloom, we wrapped up with a Circle Burp with SSH

    COT

    Count/Name

    Grundy’s Nightmare AFTER Christmas tomorrow at 1pm?

    Mick prayed us out.

    Thanks for coming out to join the communal casualties of the Saturday morning Lakefront beatdown, and for pushing yourselves under my humble leadership. Until next time…

    SYITG

    Author’s note: I apologize if I missed anyone. YHC is used to weekday PAX;)

  • 4 Years, Fellowship and Neil Peart Tribute

    When Mahatma signed me up for the 2/1 Mothership Q, I didn’t initially make the connection with my 4 year anniversary of joining F3 (actually 1/30). But after realizing, what more can you ask for in justifying a Mothership Q? A lot going on this weekend for F3, start of Run Ranger Run, then folks were training for Ruck early this morning and then the midnight run at Pontiff last night? Given all that we still had (12) on hand this morning as to which I had no problem accommodating more running than less. We tracked 3.0 miles on my Strava App. and made a circle around south half of City park per below, so don’t forget to log in RRR.

    Here we go:

    Strictly Warm Ups in the Green:

    21 – IW

    12 – Windmills

    21 Peter Parkers

    12 – Arm Circles

    Note the coding of reps — 2112

    Next Mosey over to the track to do some dedicated running with no distractions. First, it was cold and time to heat up and pay tribute to the great Neil Peart whom we lost back on 1/7/20 to brain cancer. Triple Shift did make the recommendation of actually going to the soccer field with markings so we did. No shortcuts on this one, in its entirety per F3 specification:

    Red Barchetta

    100 yard run — 100 SSH

    75 Yard Run – 75 Mountain Climbers

    50 Yard run – 50 LBCs

    25 yard run — 25 Merkins

    10 yard run – 10 Burpees

    Image result for neil peart Images

    Now for the speed portion of the workout at the track.

    Partner up. On person runs a 200 yard dash while the partner runs directly across the field to meet at the other side of the track in “recovery”. Some lunge walked. Repeat 4 times in honor of my anniversary. Triple again with recommendation on track direction for running. I remember doing this a couple years ago but can’t remember the F3 name of the exercise.

    Mosey through backway from the track to Foundry, again partner up and and 5 stations while 10 burpees times the reps. Another recommendation from Mahatma to not double up on upper body. A lot of advice to the Q this morning.

    Finally, mosey to the museum pond for final exercises. Initial story of splitting my chin during a long ago Q with box jumps in wet conditions. We did (1) box jump in tribute, and that was enough for me. Thereafter:

    21 Incline Merkins

    25 LBCs

    15 Dips

    ~2:00 plank hold

    20 Hello Dollys

    12 more Incline Merkins

    Mosey back to the flag for normal count off, names, announcements, and prayer. I mentioned my thoughts on the 3 Fs and what they have meant to me over the last 4 years.

    Many Thanks for the opportunity to lead and the last 4 years of Fellowship.

    See you on the radio…

    Bongo

  • Birdcage – I have 4 kids edition

    Waking up at 4 am with a crying newborn makes getting up at 5am a lot easier.

    Warmup: disclaimer, then a short run to the peristyle where we warmed up with:

    • Side straddle hops,
    • Imperial walkers
    • Peter parkers
    • New exercise, the VASECTOMY SURPRISE, which is a rocking murican that ends in a cobra at the front and a downward dog at the back, scraping the ground as you transition.

    The Thang: working 4 kids through diapers simulation

    Down oak alley, pax run 2 lights forward, then turn around and high knee 1 light back, drop for 5 burpees, repeat to the end of oak alley.

    Back to the pond side of the peristyle for:

    • Round the world Muicans, 10x10x10x10
    • Low lateral Skaters x 10
    • Plank to chataranga run

    Run to the front of the zoo and pair up

    Each member of the team works through the following exercises DORA style, 3 short loops of the street and 2x long loops at teams discretion

    • Prison Cell Murican
    • Side Tri Rise
    • Mil Murican
    • Mountain Climbers
    • Real Freddy Mercuries

    Run back to the flag, where Angie’s List demonstrated once again that he cannot listen and follow instructions.

  • Kotter Q

    YHC’s first Q in over a year was on a nice chilly morning. There was a good plan in place to keep the Pax warm. At 05:30 the disclaimer was given and off we went 26 strong.
    First a quick lap past the clubhouse and over to a nice patch of grass near the bandstand to get the juices flowing: Mountain Climber, Peter Parker, Plankjack, Parker Peter, Plank Walk all x 20 IC.

    Mosey to the bandstand for the Dirty McDeuce: complete 4 sets (arms,abs,legs IC x 15), then run a lap between each through the oaks and around the road approx. .25/ mile.
    Set 1: Merkin, Monkey Humper, Russian Twist. Set 2: Left Staggered Merkin, Squat, Real Freddie. Set 3: Right Staggered Merkin, Lunge, LBC. Set 4: Wide Merkin(Larry Craig), Low Slow Squat, Flutter Kick.

    Mosey to the shelter and pick a partner. One partner exercises and the other takes a lap through the oaks and around, then flapjack. Left Leg Step Ups, Dips,Right Leg Step Ups, Dips.

    Mosey back to the flag for a quick plank and then COT with shout-out by YHC.
    Great to be back in the groove with y’all! Looking forward to a healthy 2020.

    Good Times!

    As you may have noticed, there is no list of the Pax… Evidently my phone died while recording, a la JV. If you were there, you know who you are. Thanks for being in that number!