F3 New Orleans

Tag: Amnesty

  • VQ for the Mambi at Rock City

    YHC had a hard time falling asleep the night before his VQ. YHC wanted to be PRO, thinking about his workout, the F3 Lingo / Lexicon, and time management. Finally fell asleep, it seemed as if the alarm went off shortly after.

    Pulled up to the infamous Rock City, (where F3 Men workout) to already see a handful of PAX ready to train, YHC walked up to wait for 5:30 to start. It was time for the disclaimer and we began.

    14 Hard Charging F3 brothers (PAX) mosey to the PIT for the warmup

    • SSH IC x 25
    • Sun Gods (Arms Circles) 10 fwd, 10 back
    • Windmills IC x 15
    • Peter Parker IC x 10
    • Parker Peter IC x 16
    • Burpees x 10

    PAX pick out his ROCK and mosey to the running track.

    Part 1

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

    Part 2

    Line up on the back of the end zone line with ROCK

    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 LBC’s
    • Lunge walk with ROCK overhead to the 50-yardline
    • 10 Merkins
    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 Monkey Humpers

    Mosey with ROCK back to the PIT return PAX ROCKS to the ROCK PIT

    Circle up for Mary

    • LBC IC x 20
    • Leg lifts IC x 20
    • Dying Cockroach IC x 10
    • American Hammer IC x 10
    • Penguins IC x 10

    Mosey back to flag

    COT

    Count off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

  • Almost, Really Close, 2018 National Champions

    I took the opportunity this morning to celebrate Arkansas’ infamous runner-up in the College World Series.  Hoping to be able to work in groups of three, we had nine as we took off toward the Rock Pile.  Picked up JV along the way, making 10….hmm not divisible by 3.  Then we picked up Hand Grenada for 11….hmm still not divisible by 3.  Luckily I could count on my good friend Amnesty to show up during the warm-up, saving me from having to think too hard.

    Ninth Inning, 2 outs, man on 3rd.  Oregon State batter pops up along the right field line.  Arkansas second baseman Carson Shaddy takes off like his hair is on fire, looking to be the man that secures Arkansas’ first Baseball National Championship.  Unfortunately he overruns the pop up by about 6 feet.

    We continue our initial mosey past the rock-pile as we overrun our normal warm-up spot, finally stopping to warm-up near the T-ball field.

    SSH x 30; Peter Parker x 26; Windmills x 14; Parker Peter x 26; Squats x 26; Hillbillies x 26 (It was after the squats that Rudy figured out the reason for the 26 count exercises)

    As the pop-up hung in the air, the right fielder, second baseman, and first baseman all converged on it as it dropped between them.

    Next we headed to The Hill where we encircled the hill and did a crawl-bear, converging at the top, then bear crawled back done.  Round 2 was the most painful round as we repeated the crawl-bear convergence twice.  Our personal failures in round 2 lead to a round three where we did the crawl-bear convergence one final time.

    Arkansas, one of the nation’s most prolific offenses all year long, failed to hit a home run in the final three game series.  In fact, I think they only had 3 extra base hits in the three games.

    It was time for some strength training.  Not being afraid of failure,we grabbed the largest rocks we could safely workout with and circled up for some 3-6-3 reps.  That’s 3 super slow reps, followed by 6 normal cadence reps, and finishing with 3 more super slow reps.  Sets included Curls, Shoulder Presses, Rows, Squats, and Calf Raises

    In case you missed the game, after the three players allowed the pop up to fall, the Oregon State player hit a single tying the game at three.  The next batter hit a two-run homerun as OSU went on to win the game and take the series the next day.  A little better communication and teamwork by those three and things would have been much different.  

    We took our rocks to the football field and divided up into groups of three for some teamwork exercise.  Rocks were placed on each end of the field.  Pax 1 does Shoulder Presses.  Pax two runs to the other end of the field (sin rock) to relieve Pax3 who is doing Bench Presses.  This continues until each team reaches 300 Shoulder Presses and 300 Bench Presses cumulative.

    After the game was over, I felt like punching someone.

    We dropped our rocks back off at the pile and circled up for some Nolan Ryan’s.  26 with the right hand and 27 with the left.  There’s always next year.

    NMM

    • Welcome to FNG Hunchback.  He came with Rudy and Rudy made him wear Notre Dame shorts to the workout.  No idea if he really likes ND or not.
    • No one else seems to be wearing flip flops to the workouts.  Give it time.
    • The Crawl-Bear was a crowd pleaser
    • Thoughts of Mahatma and Triple as they recover from their bike accident.
    • Remind me to have a Snickers on hand for Rudy during the COT.
    • Glad to see three Uptowners representing this morning at Rock City.  The World is all inclusive.

     

     

     

     

  • And the Tony for the best use of Musicals in a Q goes to….

    Due to some over-excitement to hit the “snooze” button, YHC was a couple of minutes late w/ the F3 Flag and to his own Q.  Thanks to the miracle of GroupMe & Mumblechatter, YHC was able to give directions to the PAX who would be lost w/out him.  When YHC arrived, the PAX had already begun the w/u at the Practice Track while also going over the command instructions for those who have yet to Q.

    W/U

    • SSH
    • AC (led by Mambi)
    • Windmills/Abe Vigodas/Don Quixotes (led by Pai Gow)
    • IW x 20
    • MC x 20
    • JL x 15

    Head to Roosevelt Mall for some Route 66

    • Starting w/ the first bench to your left, do 5 Irkins and 5 Derkins; run to the next bench and increase the reps by 1; proceed all the way down the mall. Total Irkin/Derkin count 81 each.

    Mosey to the left wall of NOMA

    • Hold the People’s Chair while each PAX names his favorite Musical Artist/Band, Favorite Broadway Musical, First Concert Attended.   T-Claps to some of those favs & first including Elvis Presley, Wicked, Cowboy Mouth, West Side Story, and the Cars.

    Mosey to the Foundry & partner up for AMRAP; while we pay tribute to some of the Best Musical Tony winners w/in the past few years.

    1. “Disappear” from Dear Evan Hansen – ~.25 Mile Run at your 1mi pace.  (This is the count)
    2. “Falling Slowly” from Once – Negative Pull Ups or Pull Up w/ a :03 down motion
    3. “Sex Is In the Heel” from Kinky Boots – Calf Raises
    4.  “All-American Prophet” from The Book of Mormon – Merkins
    5.  “My Shot” from Hamilton – Bobby Hurleys

    Mosey back to the Flag

    Counterama, Namerama, Announcements, Intentions, COT

    Thank you for the opportunity to lead,  SYITG,

    Da Parish

  • Field of Dreams, and Rocks

    Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on the baseball diamond.  13 men showed up ready to sweat. A disclaimer and off we go.

    A short mosey to the warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Windmills x 10 IC
    Arm circles x 10 forward, 10 backward, IC
    Mountain climbers x 20 IC

    Grab a rock! Mosey to the baseball diamond for some Rock Circuits.
    Round 1: exercise, then run to the next base with rock overhead.
    Shoulder press x 20 IC, Curls x 20 IC, Rock Rows x 20 IC, Chest Press x 20 IC
    Round 2: exercise, then run to the next base with rock at chest level.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC
    Round 3: exercise, leave your rock, bear crawl to next base, and pick up somebody else’s rock.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC

    Mosey to the baseball outfield for Dora 1,2,3:
    Partner 1 exercises, Partner 2 runs across the baseball outfield and back.
    100 merkins, 200 squats, 300 LBC’s

    Stay in the outfield for Mary:
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC
    Dying cockroaches x 20 IC
    American Hammer x 20 IC

    1 sprint across the baseball outfield and back. Then return your beloved rock to the rock pile. Run back to the flag for a finish right on time. Count off, Name-o-rama, Announcements, Intentions, and a prayer. Thanks for letting me lead!

    Walleye

  • The Forgotten Q – Uugh Oohh Spaghetti Ohhh

    So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups.  The first conversation with Frac-Sac went something like this.

    Abacus:   Good morning Fracsac.

    Fracsac:    Hey Nice of you to join us Abacus – this is your Q this morning.

    Abacus:   Great,  this is the first I am hearing of this.   (Lesson learned to check the Q schedule more frequently).

     

    Fracsac led the PAX through warm-ups near the track.    Warm-ups included SSH, Imperial Walkers,  arm circles, and a few other well placed warm up exercises.

    Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following:  Merkins, Burpees, Cataline wine mixers, and squats.

    Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction.    Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes.    Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.

    Mosey to the Foundry for workout on the equipment.  Pair up and we were able to do twice through the following exercises.   10 Burpees – was the timer.     AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.

    Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.

    Thanks to Fracsac for the Co-Q.   Lesson has been learned to check the Q schedule.    Thanks to all for the opportunity to lead.

    Abacus

  • Curls For The Girls

    Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer.  No running involved so lot’s of time to hopefully build some muscle.  Here’s what we did:

    • IPW x25
    • Goofballs x20
    • AC x20
    • WM x20
    • Crab Cakes x20
    • LS Squat x20
    • 1 round of Crowd Pleasers (Merkin:Groiner, 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1)

    Headed to the rock pile and grab something large for curling then circled up for Curls x12 IC

    Deposited large rock over outfield fence, grabbed a regular/medium rock, lifted overhead, and lined up for an Indian Lunge Walk to the field entrance.  From there we deposited med rock on baseline, then bear crawled to get large rock.

    Next up, everyone’s favorite, 11’s:

    • Side #1 – Curls w/large rock
    • Bear Crawl approx 10yds to…
    • Side #2 – Squat Press w/med rock
    • Backwards Bear Crawl Back

    Then time to break for some Mary:

    • Rosalita x25
    • Penguins x20
    • WWII Sit Ups x20
    • Chest Press w/large rock x20
    • Flutter Kick holding rock above chest x20
    • Russian Twist x20
    • Row ? x20?

    Just enough time left for one last upper body COP, this time rotating clockwise and using next rock in line.  YHC mentioned it never hurts to try some “strange”.  Seven rocks so seven quick rounds, all IC:

    • Curls x5
    • Curls x5
    • Curls x5
    • Shoulder Press x5
    • Shoulder Press x5
    • Curls x5
    • Curls x5

    Walked back to base, keeping rocks moving the whole time with more presses and curls.

    COT to cap things off.  Fine job men!

    Tool

     

     

     

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • Making a Backblast from Scratch

    YHC typically creates his Beatdowns on paper prior to the Q that way when he returns to his CPU, all he needs to do is add an opening statement and sign off.   This post however has been created entirely from scratch as YHC created today’s beatdown on the fly.   I miss my Wienke.

    W/U – rather than the traditional COP warm up, start at the first bench and do 1 Irken and 2 Squats, at the next bench do 2 Irkens and 4 squats and continue to the end of Roosevelt mall using that Jack Webb style of Irkens & Squats.

    The Thang

    • Mosey to the side of NOMA for wall-sits.  Go down the line and state your Hometown, College Alma Mater (Geaux Colonels!), and favorite Professional Sports Team.  We had a couple of Yankees with us today from Minnesota and Washington DC.  One PAX said his favorite Pro Team was Ole Miss Baseball.  I’ve placed a call to the NCAA to impose sanctions….again. It was good to hear that for the post part, F3 NOLA loves the Saints.
    • Mosey to The Foundry – Partner Up
      • 10 Under The Fence/Dive Bomber Merkins (the count)
      • Reverse Lung to Squats
      • 10 Rocky Balboa’s to Burpee
      • Pull Ups or Negative Pull Ups
      • Hanging Toe-to-Bar
    • Rinse & Repeat
    • Circle up for High Knees to Burpees on the Q Count
    • Circle up for Birth Control Merkins
      • Do 10 Mountain Climbers and then go in to Merkins.  Today we learned the ages of all of Triple Shift’s Kids by doing Merkins for each child’s age.
    • Mosey to the Track, Spring 1/4 of the Track and Mosey to the flag

    Mary

    • LBCs x 25
    • AH x 20
    • WJ x 15
    • CF x 10
    • Plank Up, Right, Left

    COT – Count off, Nameorama, Announcements (Babycakes Game, Barathon, Murph Challenge on Memorial Day w/ Mahatma Ice), Intentions

    Thank you for the opportunity to lead,

    Da Parish

    Moleskin – Happy Birthday Fracsac.

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • What’s better then a Merkin ladder? 2 of course!

    I guess its better late than never to post a back-blast. Eight men arrived in the dark gloom on Wednesday 5/2/18. Still no lights on Roosevelt Mall. The usual disclaimer and off we go.

    We moseyed down Roosevelt Mall to a warm-up COP.
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Lunges x 20 IC
    Windmills x 10 IC
    Arm Circles 10 forward, 10 backward IC
    Mountain Climbers x 20 IC

    Next an Indian Run to the front of NOMA.
    Merkin ladder up the steps, 1 Merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom
    Repeat
    Merkin ladder up the steps, 1 merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom

    Mumble chatter ensues. As it turns out, 2 Merkin ladders not as much fun as it sounds. The Pax suggested a Reverse Merkin ladder for round 2 may be better. Perhaps they are right…

    Then exercises up and down the NOMA steps
    10 squat jumps at the top, 20 dips on the fountain at the bottom
    Repeat 3 times

    Next we moseyed to the Foundry for some circuits. 8 men, 4 stations:
    Pull-ups
    Body rows
    Step-ups
    10 WWII had the count
    2 rounds total

    Finally, to the track for some sprints, Hawgcycle-Style.
    We split into pairs. 1 man sprints 200 meters, the partner jogs across the infield to meet on the other side, sprint 200 meters, jog across the infield. 2 times around the track.

    A short mosey back to the flag. Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful to theses men for keeping me strong. Thanks for the opportunity to lead.

    Walleye