F3 New Orleans

Tag: Amnesty

  • That Was Super

    Run Ranger Run crunch time ensured that we had a healthy number of Stompers on Tuesday. In order to maximize our time, we ran the traditional route down the bayou, 22:30 out, then turned around and came back. The only rule was that you must have a negative split. We didn’t all achieve the negative split, but we were close. We circled up for COT a minute or two late and gave thanks for the day.

    NMM
    • T-claps to Smooth. He was able to make it just past Earhart. That is the farthest I’ve ever known anyone to make it. 6.5 miles for a just over a 7 minute/mile pace. That’s poster material.
    • T-claps to War Eagle. He has become a runner in the past couple of months. The young buck must have been feeling his oats as we rounded NOMA on the back stretch. Like a horse to the barn he took off as Rudy and El Guapo approached. He was a good 10-15 feet ahead of me and I was not able to close the gap. I was seriously wondering if he was going to beat me to the flag.
    • He didn’t.
    • There was a supermoon in the sky. Problem was that we couldn’t see it. If you haven’t noticed, it will be raining in New Orleans for the next two months.
    • T-claps to Amnesty and Tool who, each nursing their injuries, were willing to get out on their bikes and get some work in. The ride-by heckling was a nice touch.
    • Running in shoes is the worst. How do you all do it? It’s awful. If anyone is headed to Hawaii soon, let me know. I’ll give you $5 to pick me up a pair of Locals slippers from the nearest CVS.
    • Run Ranger Run 10 Member Team Standings as of 1512 hours on 2/20. It’s tight:
      • #5 Okwata (507 miles)
      • #6 Rock City (494 miles)
      • #7 The Birdcage-1 (476 miles)
      • #8 Mothership (470 miles)
      • #10 Northshore (461 miles)
      • #18 HNJ (362 miles)

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • Sometimes You Gotta Call an Audible

    I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.

    • Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
    • 25x Side Straddle Hops
    • 20x imperial squat walkers
    • 20x grass grabbers
    • 21x arm circles (11 forward, 10 backward)  
    • The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
    • Group 1: ran 200 meters out & then 200 meters back to the rock pile
    • Group 2: while Group 1 was running, Group 2 was doing the following circuit:
    • 5 standing bench press with the rock
    • 10 curls with the rock
    • 15 shoulder press with the rock
    • 20 squats with the rock
    • _
    • When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
    • Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
    • Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
    • After that, we circled up on the grass & did the following exercises in cadence:
    • 15x bench press with the rock
    • 20x bent over rows with the rock
    • 15x American Hammer (with or without the rock)
    • 20x Rocky Balboa’s using the rock
    • 10x burpees (no rock)

    After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).

    COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!

  • 3 Years and Counting

    My thermometer on the car showed 39 F driving in the gloom, could have been worst (610 Stomp yesterday…) given little wind and no rain. Regardless, (9) PAX showed up wide eyed and willing to help celebrate a beat down marking (3) years in F3 for me! Everything revolved around the number 3 or multiples of, so off we go into the cold.

    Warm Up

    (27) — SSH

    (18) — IW

    (18) — Arm Circles

    (18) — Mountain Climbers

    (18) — Toe Touches

    Now to formally “Warm Up”:

    Route 66 via Burpees at each park bench, easy enough….

    Then to the open field across from the new Children’s Museum under construction

    Bear Crawl Ring of Fire: All PAX form a circle and get in a plank position, in a counter clockwise order each PAX does 10 Merkins. After one rotation we near bear crawl 1/3 of the circle circumference. Repeat for one full 360 rotation.

    Move on to Museum pond, after a brief recap of risks of box jumps and former incident…. exercises in cadence excluding Box jumps:

    • (18) Dips
    • (18) Right Leg step ups
    • (18) Left Leg step ups
    • Repeat 1 X

    Mosey back to Track for Mary:

    (30) LBCs

    (18) Flutter Kicks

    (18) Hello Dollies

    (2) Laps around track sprint straight aways, jog curves, after curve (6) Jump Squats

    Back to flag for COT. As I noted above, many thanks to F3 for the opportunity to lead and participate in this experiment. Emphasis on the 2nd F for Fellowship and the drive to get us all out here on a 39 degree morning for the good of all! Also welcomed PAX from Tallahassee F3 Chapter in town for a visit, and likewise Tclaps for the hurricane recovery efforts from F3 in the area ongoing from last season, hard to think about tropical storms on a morning like this, but we are familiar.

    Take it easy and see you in the gloom and on the radio.

    Bongo

  • RevSox’s Birthday Party

    The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.

    YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.

    Warm-Up

    Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.

    SSH – 36

    Imperial Walkers – 20 in honor of the release of the Return of the Jedi

    Peter Parkers – 20 in honor of the comic debut of Spider-Ham

    Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years

    Playing at the Park

    The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.

    The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.

    Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.

    The Suicide

    YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.

    The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.

    Ultimate Frisbee

    Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.

    YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!

    The Close

    The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.

    Counted off for a Pax of 24 to set a new Rock City attendance record.

    Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.

    Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,

    RevSox

  • The Day After…

    After a quick disclaimer at the flag, the pax moved to flat ground in close proximity to the rock pile for the following warm up exercises:

    SSH – 20, Self Love – 10, Arm Circles (Forward) – 10 (backwards)- 10, Windmills – 15, Imperial Walkers – 20

    After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.

    Thrusters – 20, Curls – 20, Triceps – 15

    The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:

    Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.

    Squat Thursters, Curls, Triceps, Low Slow Squats

    We rinsed and repeated with the following exercises:

    Goblet Squats, LBCs, Curls, Triceps

    Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:

    Penguins – 20, Flutter Kicks – 20, Freedom Hammers – 20, Dying Cockroach – 20,

    We proceeded to return our rocks, and circle up at the flag for count off, nameorama, announcements, and closing prayer.

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • Amnesty’s New Sneaks

    Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the challenge. The usual disclaimer and off we go.


    Warm-up COP:

    SSH x 20 IC, IW x 20 IC, Plank Jacks, x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, Mountain climbers x 20 IC

    Route 66 down Roosevelt Mall: Dips. 5 dips at first bench, increase 1 dip each bench, ending at 17.

    Next we moseyed to NOMA.

    Right leg power-ups x 20 IC, Left leg power-ups x 20 IC. Then a Merkin ladder up the steps of NOMA, with 8 Merkins on the bottom step and 1 Merkin at the top. Back to the fountain for 10 box jumps, right leg step-ups x 20 IC, left leg step-ups x 20 IC. And back to the steps to repeat another Merkin ladder.

    Next, partner up for Dora 1-2-3. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s, while the other Pax runs around NOMA.

    Then we moseyed back to the flag, stopping halfway for some Mary. Flutter kicks x 20 IC, Hello Dolly x 20 IC, Dying cockroach x 20 IC. We ended back at the flag, and succeeded in our mission. We kept Amnesty’s sneakers dry. Count-off, Name-o-rama, announcements, intentions, and a prayer. Thanks for letting me lead.

  • Championship Monday

    Championship Monday

    Clemson vs Alabama
    January 7th, 2019

    For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:

    Image result for work like a champion everyday

    Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:

    Image result for work like a champion everyday alabama

    So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.

    Warm-Up

    SSH X 18…no make that 20.

    Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.

    Mountain Climbers X 25

    Arm Circles X 10 (forwards and backwards)

    The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.

    Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…

    Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…

    Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…

    Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…

    You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.

    The Thang

    Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:

    Curls X 250

    Squats X 200

    Rows X 150

    Shoulder Presses X 100

    Burpees X 50

    One Pax member works while the other Pax member runs a 40-yard dash and back.

    Cowbell and KimChi finished early rewarding all who finished 100 LBCs.

    Post-Thang

    The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).

    Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).

    Return Rock and mosey back to flag.

    “We still have two minutes. On your six.”

    Flutter Kicks X 20

    Penguins X 25

    “We still have 30 seconds. I paid for 45 minutes,” said Rev Sox

    5 Burpees OYO

    COUNTERAMA

    NAMERAMA– Welcome FNG Rougarou (from Cajun Country)

    COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.

    Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.