F3 New Orleans

Tag: Amnesty

  • ND and the Ladder of Despair

    The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.

    Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.

    Warm Up

    Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).

    Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).

    SSH x30. 3 more burpees.

    IW x30. 3 more burpees.

    PP x30. 3 more burpees.

    The Thang – The Ladder of Despair

    Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.

    • Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
    • Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
    • Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
    • Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
    • Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
    • Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
    • Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
    • Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT 

    Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.

    Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!

    Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.

    Thank you, as always, for the chance to lead you all.

  • Twas the Murph before Christmas…


    Written by: The Alabama Poet

    Twas the Murph before Christmas and all through the park not a creature was stirring except four PAX in the dark. 

    The question was asked “What will we do? Should we modify or would a real Murph do?” 

    A debate ensued and the majority ruled, four PAX ran out into the gloom. 

    A few steps in the oldest PAX bailed. He went to the track to forge his own trail.

    The three PAX continued then up on the track there stood such a puddle they ran through the grass.

    Then on to the playground where our oldest PAX stood. We decided twenty rounds of 5 pull-ups, 10 push-ups, and 15 squats would be good. 

    Then on to a discussion about a super seafood salad it carried on like a longwinded ballad

    The time kept ticking as the rounds kept going we completed the twenty then back to the one-mile and closing.  

    A modified mile to avoid the big blue then a sprint to the finish War Eagle he flew. 

    On Bogey, on Eagle, on Pai Gow, and old Amnesty too…

    Merry Christmas to all and to all a fit night…

    On a serious note, Merry Christmas and a Happy New Year to everyone. Continue to remember those who are celebrating Christmas alone and those who are celebrating their first and last Christmas with a dear loved one. Finally, remember that Jesus is the true reason for the season.

  • Can we get a WHO DAT!

    Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game.  A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing.  Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.

    Made our way to the rock pile to select a companion for the morning and over to the large field for some drills.  First up would be a round of exercises paying homage to the Saints 11-2 record so far this season.  What better way to celebrate the 11 wins than with 11’s!  Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back 

    Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs.  Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.  

    Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night.  In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast.  Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10.  Then waited for the six with a wall con roca sit on the fence. 

    Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara.  YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong.  After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage.  Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer.  We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.

    Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile.  From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle. 

    COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome!  Also an announcement for Crazy Ivan race coming up in Jan.  Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight. 

    Thanks for letting me lead.  Hopefully we’ll be 12-2 by the time anyone reads this.  Who Dat! 

    Tool  

  • Spartacus II….again…

    DISCLAIMER, let’s mosey…

    COP: -SSH x 20 IC

    -IW x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).  With a timer: 1 min exercise and 15 secs rest.

    1. Bulgarian Split Lunge (30 sec/ea leg)

    2. Shoulder Press

    3. Goblet Squat

    4. T-pushup

    5. Alternating Step-up w/rock

    6. Squat Press

    7. Side Lunge with Touch (Elf on the Shelf)

    8. Merkins

    9. Lunge and Rotation

    10. Elevated Wife Pleasers Rinse and Repeat for a total of two rounds.

    Time to send your rock home and time for some Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    -J-Lo’s x 20 IC

    Let’s mosey to the SF. Countoff, namerama, announcements, and a prayer. It was an honor to lead. SYITG…

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • War Eagle VQ

    Pre-Thang:

    Over the last three months, YHC has quietly sat back an observed all that is F3. Trying to explain F3 to family and friends makes YHC sound like he joined a cult. “Yea, so me and a bunch of random guys I  don’t know show up early in the morning for a workout. We have code names and end each workout by getting in a big circle and praying.” Regardless, YHC has discovered that F3 is the real deal. Physically, I am in the best shape of my life, and mentally you have all stretched me further than I could on my own. For that, I say thank you to all.

    YHC was volunteered for this workout (thanks, Rev Sox), but I have discovered the best workouts are planned, and the PAX ends sweaty…

    Welcome, Disclaimer, Mosey.

    Warm-Up:

    SSH X 29 (Random number stuck n my head from this past weekend :))

    Mountain Climbers X 25

    Imperial Walkers X 20

    Windmills X 10

    Arm Circles X 10

    Peter Parkers X 20

    Hillbillies X 20

    The Thang:

    Mosey to the Hill for 11’s…

    First side – burpees

    Bear crawl uphill

    Crab walk downhill

    Second side – jump squats

    Mosey to the field and partner up…

    200 LBCs as a pair. The first partner does LBCs while the second partner lays down and holds legs 6 inches off the ground. Rotate every 20.

    200 squats as a pair. The first partner squats while the second partner does a sitting squat, Rotate every 20.

    Back to the flag.

    COT:

    Counterama, Name-O-Rama, Announcements, Prayer

     

    Thank you F3, thank you PAX, thank you Rev Sox!

     

     

     

     

     

     

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • Chromosomes & Hooters

    Eight men mustured up the energy and desire to get stronger in City Park this am.  Some of the other Wed regulars must have have decided to get their beauty rest in preparation for the H8 tomorrow.  The rest of us reached down, grabbed a pair, and assembled on Roosevelt Mall in the gloom.  YHC was glad to be getting back in the groove after several weeks of no-run and/or low imact workouts.  The goals for the morning were as follows:

    1. Break a sweat and get stronger
    2. Focus of upper body and core in an effort to save some legs for the H8 24 hours later
    3. Recognize that October Down syndrome awareness month
    4. Recognize that October is breast cancer awareness month

    About a minute before launch, YHC shared with the PAX some info and stats about Down syndrome, aka Trisomy 21, which Tool 2.0 was born with.  It was also mentioned that many individuals with DS strive for inclusion as well as “abilities vs. disablilities.”  So naturally our number for the day was 21 and after the disclaimer, we were off in a mosey to start our workout.

    Pre-Thang:

    IW x21, AC x10F x10R, WM x10, LS Squat x21, Peter Parker x21, Pickle Pounder x10, Hip Flexor x21sec ea side

    Mosey down RM, hook a right on Stadium Dr for some backpedaling (100yds?) to the Refinery….FYI the Foundry is fenced off for Voodoo Fest.

     

    Tabata-like circuits, 21 seconds all out w/10 sec rest,  Split up in pairs, four stations:

    Round 1:  Pull Ups 3x21sec, rotate, Bench Dips 3×21 sec, rotate, Body Rows 3×21 sec, rotate, Russin Twist 3×21 sec

    Round 2:  Pull Ups 2x21sec, rotate, Step Ups 2×21 sec, rotate, Crunchy Frog 2×21 sec, rotate, Squats 2×21 sec

    Round 3:  Same as above w/ one 21sec set at each station

     

    Mosey over yonder for hydration and a freshly mowed field.  October is also breast cancer awareness month so we had to pay homage to the ta-tas.  There are various Burpee-for-Boobs challenges that go around social media every October so YHC figured we’d work some in.  In an effort to not drain or strain the H8 guys, we opted for a low-impact burpee variation known as the Inchworm Burpee.  Plus it’s common knowledge that anytime you’re dealing with the ta-tas, you gotta take it easy, be gentle, smooth, and avoid jumping and overly vigorous motions.  From a standing position, bend knees, squat down and place hands on the ground, “inch” up with hands similar to a bear crawl but keeping feet stationary the entire time, then crank out a Merkin, then “inch” back to standing position.   After quick demo, we proceded with Inchworm Burpees x10, then x8, x6, x4, x2.

    Headed back to the flag with 90 seconds left for a Plankorama to seal the deal.

    COT included H8 announcement, Q’s needed for Stomp and Foundry, and the reading of the Down Syndrome prayer to St. Robert Bellermine, the patron saint of DS.  Intentions for YHC’s neighbor who is pregnant with her second child and had a recent diagnosis of DS…may the positives outweigh any negatives.

    Might have been some other stuff YHC failed to recall.

    Thanks for letting me lead and allowing me to raise a little awareness for something near and dear to me.

    Tool

     

     

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • Oh! It’s a Murph Day???

    A few brave souls showed up at the Foundry for a Murph. A few more showed up because they didn’t look at the schedule and know it was a Murph Day. 😉
    Explained a Murph, Disclaimer and let’s mosey:
    -run 1 mile to the Foundry
    -100 pull-ups
    -200 merkins
    -300 squats
    (recommended it be broken down into 20 sets of 5 pull-ups, 10 merkins, 15 squats)
    Some completed the exercises in time, the rest worked hard on improving and getting stronger.
    -run 1 mile back to the VF (Virtual Flag)

    Countoff, namerama, announcements, shoutouts, a prayer. SYITG!