F3 New Orleans

Tag: Amnesty

  • Everyone Loves Jailhouse Rock, a Tribute to the King.

    Everyone Loves Jailhouse Rock, a Tribute to the King.

    In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”

    W/U

    • SSH x 35
    • HB x 35
    • IW x 35
    • AC x 18, Reverse x 17

    The Thang

    Don’t Be Cruel

    • Burp & Merk to 10 Merkins

    All Shook Up

    • Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song.   Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).

    We Can’t’ Go on Together with Suspicious Minds

    • Lunge Indian Run from track to road, then Indian Run to NOMA

    Find your twin Jesse Garon Presley for Dora 1-2-3

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    Indian Run back to the Flag.

    Counterama, Namerama, COT.  Happy Birthday Elvis!

    Thank you for the opportunity to Lead, Thank you very much,

    Da Parish

  • High Rise’s and Kuch’s F3 NOLA Chamber of Horrors War Eagle Memorial Celebrity Rabies Awareness Pro-Am Beatdown Throwdown For The Cure

    Late last week Kuch and I were contacted by Gideon asking for us to step in as Q’s for the initial beatdown throwdown at the newest AO The Chamber of Horrors. Our AO originators Gideon and Tool would be unavailable to Q so, as usual, Kuch and I stepped up. Gideon agreed to attend and offered to monitor the time so we would stay on track.

    The agreement was that a brief 5 minute warm-up would commence. Then each Q would alternate 10 minute rounds of exercise for the remaining 40 minutes. The challenge was for each Q to come up with a challenging and creative beatdown and then the PAX would vote on a winner at the end. In order to avoid wasting time running all over UNO’s campus we agreed to centralize the location of our rounds. 16 PAX joined the 2 Q’s, disclaimer was given, sort of (sorry about that; my energy and desire to stay on time got the better of me), and off we went.

    Warm up:

    Mosey a lap around the parking lot and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 10 IC
    • Mountain climbers x 10 IC

    Round 1 (High Rise):

    T-claps to Gideon for helping me set up the baseball diamond prior to 5:30 and to Kuch for the cones and tape measure which allowed us to play some F3 Baseball. PAX divided into 4 teams (1 at each base) and would perform said exercise then perform another exercise in transition to the next base. Due to the numbers we split into 2 groups of 5 and 2 groups of 4. The goal was for each group to complete 150 reps of said exercise as a team and then rotate to the next base. It dawned on me quickly that the groups of 4 would be passed up and possibly create a log jam, not to mention each group member perform a good bit more reps than members of the 5-PAX groups, so it was announced that 4-PAX groups would complete 120 reps total instead.

    • Home plate: merkins then broad jump/bunny hop to first base
    • First base: squats then bear crawl to second base
    • Second base: shoulder taps (1 is 1) then crab walk to third base
    • Third base: lunges (1 is 1) then crawl bear to home plate

    Round 2 (Kuch):

    Prior to 5:30 several PAX assisted Kuch in moving our monster truck tire into position so T-claps to those men. Kuch then announced we would split into 3 groups of 6 and complete a rotating circuit for the allotted 10 minutes.

    • Group 1: Each PAX would flip the tire, jump through, and return to the back of the line until the tire had reached group 2. Then plank.
    • Group 2: Plank while group 1 flips tire. Then group 2 flips tire back to the start line where they would hand it off to group 3.
    • Group 3: While groups 1 and 2 do their thing, group 3 sprints to where group 2 is planking and back, then holds an Al Gore until the tire returns to the start line.

    Each group would rotate through all 3 stations until Gideon called time. Once again T-claps to Gideon for setting up the cones for the next round while Kuch’s round was going on.

    Round 3 (High Rise):

    With cones set out 10 yards apart in a line, the same 3 groups of 6 PAX would perform Plank Hurdles. PAX #1 sprints 10 yards and then holds a plank. PAX #2 sprints to the 20 yard marker while hurdling PAX #1 in the process. PAX #3 hurdles PAX #1 and #2, etc. until all 6 PAX have hurdled and planked. Then PAX #1 hurdles all the way to the end, followed by PAX #2, etc. until all 6 PAX are at the last cone. Rinse and repeat back until Gideon calls time.

    Round 4 (Kuch):

    Shirts vs Skins soccer. Thanks again to Kuch for providing a light up soccer ball (or brick depending on where you kicked the ball). The soccer goals that are always at the field were moved into position, PAX was randomly split into 2 teams, and a very competitive match on the ant hill covered pitch commenced. A tightly fought match ended in a 1-1 draw until Gideon called time so as is the case in most soccer games, there were no winners.

    Mosey back to the flag where the PAX voted YHC as the winner with the final tally being 11-7. It was then decided by Gideon that since I received 11 votes, Kuch then performed 11 burpees as today’s losing Q. Numerous other PAX joined in because that’s what we do at F3 (but not me since I won).

    Count off, name-o-rama, announcements, intentions, sweaty ball of man. Once again it was a pleasure to lead the PAX. This was the second showdown between Kuch and I. The score is now tied at 1. We shall meet again.

  • I’m not modifying, you’re modifying

    My boy Screw Top was still nursing an injury following his marathon so for what felt like the 20th time I chose to step in for him as Q. I had not been a Q for a few weeks and wasn’t scheduled to Q for several more (not sure how I let that happen) so I took the opportunity to lead. 11 PAX joined myself on what has to be the greatest collection blacktops in the city at UNO. Disclaimer was given and off we went.

    Warm up:

    Took a lap around said parking lot and circled up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Concrete grabbers x 15 IC
    • Self love x 15 IC
    • Arm circles Fwd/rev x 10 each IC
    • Mountain climbers x 15 IC

    Thang 1:

    Moseyed over to the sidewalk along Elysian Fields. PAX gathered for what felt like the traditional Indian Run. However I found something on the exicon to change it up and we did a Prisoner Indian Run down to the traffic circle at Elysian Fields and Lakeshore Dr.

    Thang 2:

    Here is where the modification begins. I wanted to do 11s. But in honor of Michael Thomas being a bad man and breaking the single season catch record we did 13s. The modification didn’t stop there. I was inspired by Tua’s VQ a few weeks ago and stole from his playbook. So for the Double Modified 11s (AKA 13s) the PAX would run in the bike lane of the traffic circle. Once they ran half the circle they would stop and perform 12 Carolina dry docks and 1 squat jump. Run the other half the circle and do 11 CDD and 2 squat jumps, etc. until the last round was complete with 1 CDD and 12 squat jumps. The Q was stunned to find that much traffic at 5:40 AM 2 days prior to Christmas but thankfully we were able to avoid any incidents.

    Thang 3:

    Mosey over to the nearest parking. With Christmas coming up I was inspired when I found Santa’s Ladder on the exicon. PAX would start at one end of the parking lot and run to a randomly selected spot (that huge light post looks good) where we would perform 10 burpees, run back to start and perform 9 burpees, and so on until we got to round 5. Rounds 5-1 would be merkins. Plank and wait for the 6. As everyone was catching their breath I explained to the PAX that completing the ladder consisted of also performing the runs with rounds 10-6 being merkins and 5-1 being burpees. However due to time constraints I opted to modify and perform only 6 rounds.

    Mosey back to the flag in time for some Mary. Flutter kicks, Freddy Mercury’s and some other exercise that I can’t remember x 20 each IC. Count off, name-o-rama, announcements, intentions, and sweaty ball of man. As always it was a great time leading the men of F3. Hopefully trying the new location at the traffic circle didn’t scare anyone but there was WAY more traffic than I anticipated so I will store that in memory for future beatdowns.

  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • Burpee Claus is coming to town

    Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).

    T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.

    Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.

  • No really – Stop me if you’ve done this before

    YHC’s 4th year anniversary in F3, so what to do? Why – how about the same thing that he did for 3rd year, 2nd year and 1st year? The Q that writes itself…

    Looking for Amnesty

    YHC was joined on a gloomy, chilly Monday morning at Rock City by 13 PAX. Several had been there for previous celebrations. And one made his first ever appearance at the 4th celebration of his Fart Sacking of my first workout. Welcome, Amnesty! Conversely, thank you Bogey – not only did you drag me into this, you’ve actually been at the anniversary each year (as far as I recall, anyways…)

    The Thing

    Same thing again. Quick warmup before grabbing rocks and heading to the trees.

    Captain Dan

    With your rock, 2x Lunge, 1x Squat. Repeat, increasing reps each time. Get to the fence at the end of the field. YHC was up to 14x Lunge steps. Scantron and his legs seemed to make it in about 6x Lunge steps.

    Take a seat in the People’s Chair while we patiently wait for Triple Shift to arrive. Then we patiently continue sitting waiting for Triple Shift to realize that he is also supposed to take a seat.

    Jack Webb

    1x Merkin (hand on rock), 2x Shoulder Presses (with Rock). Start increasing. Up to 8x/16x. PAX humored YHC by following his slower-than-you cadence. But everyone powered through…

    Circle of Abs and Pull Ups

    Circle up for some ab work. While one group of 3-4 ran off to the playground to get 10 Pull Ups in, the rest of the group did some ab work. Box cutters, Flutters, Dollys and Penguins while everyone got their pull ups. Marlin gave a 20 count in his head. The rest of us waited in silence.

    Start heading towards home by Lieutenent Danning back to where we started.

    Bloom Where You’re Planted

    Lets run through some reps without putting the rock down. Shoulder Press, Curl, Row. x12, x10, x8, x6, x4, x2. YHC did need to take a break.

    Back to the Flag, still had time for 10 Burpees OYO. PAX – we are getting faster. Previous years, we’ve not had time for EXTRA work at the end.

    Thanks for a great 4 years!

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch

  • Crescent City Fall Classic Preview

    The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.

    This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.

    We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.

    At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.

    After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.

    At the conclusion of the run, a few things were determined.

    1. The Pax determined that Shuffles probably qualified and no one else.
    2. YHC discovered how his M feels when I don’t follow directions.
    3. F3 is full of leaders and followers, both were on display today.
    4. Amnesty plays by his own rules.
    5. The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).

    Finished with Mary, stretching, and burpees.

    COT

    It is always a pleasure to lead. Thank you, gentlemen.