F3 New Orleans

Tag: Architect

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Solo Run – from Architect

    I can’t blame the PAX for the lack of attendance, the weather was less than ideal and it seems we went out big yesterday with an outstanding showing of 21! However, the disappointment was heavy and the need for a little extra internal motivation was high. A lonely, wet, and slow jog ensued, allowing ample time for some mental reflection.

    No mother’s were involved in the writing of this BB.

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • Luv ya Mutha ‘n em – from Vagabond

    Warmup
    vagabond stretch
    Abe
    mountain climbers
    Grass grabbers
    Peter Parker
    Hillbilly
    Hip slaps plank
    Bob and weave

    Jump rope

    Bridge derkins

    Benches:
    dips x15
    step overs x30
    derkins x15
    Rocky balboas

    Oak tree ring of fire
    1 Mayhem merkin circle x3 around
    Al Gore 5 Bobby Hurley
    Low country crab x2 around twice

    Fountain partner up x4 rounds apiece
    Step ups while partner bear crawls around
    Backward step ups while partner bear crawls around

    Bridge partner up x3 apiece
    burpee + table step overs while partner runs bridge loop

    Soccer – respect pax vs no respect pax

  • Cat Herding at El Diablo – from Fracsac

    The Double Nickel week continued with 8 Pax joining YHC.

    Hokie arrived with an FNG, adding to the already eclectic atmosphere at the flag. Thumb War was assigned to get to know the FNG throughout the workout and tell us about him at the COT.

    Disclaimer given and mosey to the field for a warmup. Lots of confusion over the Star Wars themed movements. Hand Grenada and Bogey thought they were already at coffee with all the mumble chatter. YHC was losing the pax and somewhat disappointed but faith was restored when the pax properly identified the greatest exercise ever created. YHC completely recovered with the Squat Twist. That really seemed to get Bogey back in the game. HG seemed lost, probably looking for Mayhem. Opportunity was taken to throw in some Catalina Wine Mixers. Aquanet really liked those and was telling Kilo how they truly were the 2nd best exercise. Kilo simply responded that he could fly a plane now. CWMs have that effect.

    Mosey to the corner of the field. YHC turned to see where the FNG was and realized he already shook Thumb War. He somehow sent him back to the flag. With HG looking for ghosts, The Architect was being drawn to the Bogey side. We quickly did 5 burpees at 11 different stations. Hokie pointed out that we did them at the cones and he was certain we did 55. Yes, yes we did.

    Mosey to the rock pile. YHC told the pax there was a theme coming.

    We did U-Hauls with the rock, followed by Rows. HG was mumbling to himself, the Architect and Bogey were sparring over Star Wars knowledge, and Hokie was looking for more cones. Aquanet and Kilo were making engine noises, not sure what that was about. But Thumbwar was back, which seemed to make our FNG a little disappointed.

    Mosey to the playground for Pull Ups. This was turning into Cat Herding. Somehow got the pax to do 3 rotations of 3 x pull ups with planking.

    Mosey to the KNOT steps. No sign of those guys.

    First we did Everest, which is a lunge up the step and a squat, alternating.

    Next was Elf on the Shelf.

    YHC asked for the theme.

    Burpees
    U-Hauls
    Rows
    Pull-ups
    Everest
    Elf on the Shelf

    It took a while but we got there. Mosey back to the flag for COT.

    Thumbwar did manage to get some info on the FNG. Marine Veteran and aspiring Chef. Welcome Mess Hall!!

    Thanks for joining me and for the brotherhood.

    SYITG

  • Park Squatters – from Hand Grenada

    PSA: Hand Grenada doesn’t believe in backblasts. We believe it is because he doesn’t know how to type, or even read. Therefore, Mayhem is writing this BB for him. Although HG knows this favor is taking place, details were not discussed. Also, HG is not on Slack since he doesn’t want the government to know what is happening on his phone. So… first, feel free to leave thoughtful comments about him on Slack as he will never see them… second, if you need him, hit him up on SnapChat, Instagram, Facebook, TikTok, X or Truth Social since the government doesn’t watch those.

    (Written as if HG was typing it himself)

    Pounded my first coffee and took a stroll across the tracks

    Conditions: 64 degrees, 64% humidity, nearly windless

    Great to see 76-year old Tenderloin back at at Pontiff after a 1+/- year hiatus
    We started with a total of 8 PAX

    Disclaimer: this is peer led and there are peer reviews

    “Wow, Mayhem, you look really good considering you just completed a pre-beatdown 5 mile jog. Good work, son.”

    Mosey 0.16 mi the wrong way around the track to the intersection of the track and the street. Warmarama in the middle of the street, because I said so.

    We did somethings: bend at the waist, self-love, bend at the waist, PP, IW, PP, SQUAT twist

    Mosey 0.16 mi to the first pavilion. Some (Vagabond and Mr Rodgers took the short… um… scenic route). Others followed the Q’s instructions. Particularly Mayhem, what an example he was this morning to the rest of the PAX.

    Two rounds, 4 stations at 4 tables.
    Incline merkins, Dips, Derkins, leg lifts.

    Mosey 0.4 mi to the hill. PAX moved at varying paces. “Dang, Mayhem, I said mosey not sprint. You really are impressing me today, son.” The Architect found us on the way.

    7s… start with 6 merkins, backwards lunge up the hill, 3 SQUATS atop the hill, forward lunge down the other side of the hill, 1 SQUAT twist and so forth. Although YHC was the first to finish, I cheated. To punish myself, I was in a wall sit position waiting on the rest of the PAX, and admiring Mayhem’s form.

    Mosey 0.22 mi to the rock pile. YHC only wanted to say the word “rock” once today since this is Rock City. We never intended on using the rocks. Once we all caught up with Mayhem, we got on our 6 for a few minutes of Mary.

    Mosey 0.13 mi back to the flag. And there goes Mayhem…

    Announcements – great to have Tenderloin back out
    Intentions – cancer sucks & take care of our aging parents
    Prayed us out
    Then Mayhem jogged off into the distance.

    Just one last comment about Mayhem. Great work, son. You are a real testament of what F3 can do for a man. You not only pushed yourself but you pushed all of us. Thank You.

    (Just a reminder… written by Mayhem but through the assumed eyes of HG)

  • Franklin Classic – from Swingline

    BACKBLAST: Franklin Classic
    DATE: 4/30/25
    Q: @swingline
    AO: #El Diablo
    PAX: Mr Rogers, Thumb War, Bogey, Kilo, Hand Grenada, Vagabond, Mayhem, The Architect, Fracsac, Rudy, Padner, Aquanet, and Swingline
    FNG: 2
    TOTAL: 13
    CONDITIONS: ripe for a beatdown

    YHC had the HIM of Pontiff gathered in the field and the mumblechatter begins. Heaven forbid we start out somewhere new! Ornery PAX have to walk a few feet from their comfortable space between the fences. Mr Rogers rolls up with a weighted vest on thinking we are going for a stroll thru the park. Time to prove him wrong!

    (all present tense from here down – picture yourself in wet dewy football field)

    Warm-o-Rama:
    I am Swingline. I am DR from Franklin, TN and not a professional. This is El Diablo. I will bring the heat and I also brought 2 FNG’s today. I ask you HIM to help show them the ropes. Push yourself don’t hurt yourself. Modify as necessary to avoid injury but not to avoid putting in the work.

    We will start with some SSH’s. 30 because it is the 30th of April.
    In Franklin, we start every workout with the mission of F3 to remind ourselves why we are here. Mission stated – especially key for our FNG’s.

    BAC’s x 10, Back BAC’s x 10, Hill Billy Squats x 10 = 30
    Down in plank position 5 core principles and our credo x 5 each = 30.

    Time to heat up the warm up.
    10 burpees.
    Now 9.
    And 8.
    Trend continued: 7, 6, 5, 4, 3, 2, 1.

    Thang 1:
    Lets mosey north to the playground. Line up and grab some slippery ledge. In high plank, shuffle counter clockwise. When I say down it’s one merkin. Keep shuffling. When I say tuck its toes to ledge. Went around about half the park with several ups and tucks. Recover shortly. Now back CW.

    Thang 2:
    Mosey toward the hill. Stop for some filler work – tracers in the parking lot tracing out the lines of the spaces sprinting forward, shuffling left, politician back, shuffle, and repeat the length of the lot. Had to stop at the corner because the Q can’t figure out angles. Plank for the 6. Now mosey over to the hill for 4/30’s. 30 reps total. 5 burpees at base of hill. Crawl bear (bear crawl backwards) up the hill. 20 derkins or merkins at/near top. Bear crawl down. And 5 burpees at base of other side of the hill. Low plank for the 6. That’s 1 round. Rinse and repeat for 4 rounds. Mayhem only wanted to do 3 rounds but it’s 4/30 so no-go.

    30 jump squats for a little break and we are headed back.

    Thang 3:
    Mosey back toward the field. Tracers to even it out and get some shuffles to the right. Mosey to the goal line. 30 gorilla crawls – 15 each side. Then mosey back to the startex.

    Mary:
    10 “Franklin” Absolutions: 8 count – start in squat position, down to plank, down right elbow, down left elbow, plank jack, right up, left up back to squat – that’s 1
    Captain Thors: incremental 1 big boy to 4 American hammer combo. 1 BB + 4 AH, 2 BB + 8 AH, 3 BB + 12 AH…. all the way up to 9 BB + 36 AH. Was shooting for 10 + 40. Maybe next time boys!

    COT:
    This ding dong could not get phone to work, “recorded” a video of you HIM’s name-o-rama Franklin style – appreciate the adjustment.
    Named 2 FNGs that I work with. Welcome!!
    * Podner
    * Aquanet
    Moleskin: El Diablo on your shoulder. When I ok’d to Q El Diablo a few weeks back the first thing that came to mind for a moleskin was the idea of the devil on your shoulder. That thing there tricking you into negativity – like negative self talk and believing lies about yourself and telling yourself stories that might not be true. I’m not ____ enough: good enough, smart enough, don’t make enough money, etc. I encourage all to find ways to battle those lies with truth and confidence. F3 is an amazing organization that can help by surrounding yourself with other men that can pour into you and help you grow in your leadership. I asked the existing PAX to be there for the FNGs (hopefully they keep showing up!!). Remember who you are, you’re true identity and who you are called be as a leader!!
    We squeezed in together with an arm up for a Franklin style ball of man – prayers lifted up – and LEAD on 3!

    PLC was enjoyed by all! A few PAX felt I didn’t prescribe enough burpees so they did some extra credit. I will remember that for next time (or maybe tomorrow :))

    Thanks for letting me lead this morning! You HIM crushed it! And I truly am grateful for the southern hospitality shown this morning!! Thanks brothers!!

    Swingline out.

  • 5 Years On – from Rudy

    5 Years ago, my Dad passed on after a short cancer battle. 5 years can fly by in an instant – still feels like yesterday. Today, I drew up a Q calling on memories of him.

    Grab a rock. YHC was happy that Mr Rogers noticed that I got a larger one. Trying to do my Dad proud…

    The Thang: 1 minute of exercise, 30 seconds of rest. Each time, that rest would include 4 burpees.

    Round 1: Dad loved his DEWARS. Derkins, Elbow Plank, Werkins, American Hammer, muRkins, and Smurf Jacks. 24 Burpees in.

    Round 2: Dad, an OB doc) loved delivering babies. STORK: Squat, Thruster, Overhead press, Rows, Kettlebells. 44 Burpees in.

    Round 3: An avid golfer, with 4 hole-in-ones: GOLF: Gas Pumper, Outlaw, LBT, Flutter Kick. 60 Burpees.

    Round 4: He introduced my kids to his favorite snack – Peanut Butter and Butter sandwiches. PBB: Piston, Big Boys, Bench press. 72 Burpees.

    Round 5: He gave me my name – Robert Paul Christmann, JR: Jump squats, Rifle hold. Last time, we only did 3 burpees – brings a total of 79 burpees, his age when he passed.

    Back to the flag for COT. I still remember when my Mom called 5 years ago. It wasn’t a surprise. I was flying to Madison that day, hoping to see him one last time. I didn’t get to that time, but I am blessed with memories of the times I shared with him. Grief and sadness help shape us all – so today, I can be thankful both for my time with him, and for the times I still miss him.

    Thank you all for letting me share some memories of him!

  • Gotcha – from Hawgcycle

    Warm-up: SSH, IW, GG, Merkins, Bobby Hurly
    On the line: open the gate, close the gate, high knees, butt kicks, scoops

    Mosey to Gym:

    Gotcha – 1 line at the 3 point line. First two pax have a ball. Pax 1 shoots a 3. If he doesn’t make it he gets his own rebound and tries to score before pax 2 scores. If he doesn’t he’s out. Continue until one man left. There was a way to buy back in.

    Buy-in #1 – 30 Abe Lincolns, 60 Monkey Humpers, 90 Big Bois

    As predicted by Mayhem, the buy in was too steep. Although a couple of us came close.

    The Architect won the first game and pretended to do squats while the losers finished up.

    We reduced the buy-in for game two. Fast Tax and YHC got back in to be quickly dismissed once again.

    Buy-in #2 – 20 Big Bois, 40 Monkey Humpers, 60 Abe Lincolns

    I assume The Architect won again. It was him and Mayhem at the end, but I was too busy to pay attention.

    We took a break from basketball to do some
    wall work – BTW. Chicken Peckers, BTW, Pecker Chickens, BTW, Pecker Mayhem

    We then divided up into 3 teams of 3. Teams 1 and 2 play a game of 3 on 3 sudden death wile Team 3 does 10 merkins, 10 Bobby Hurleys, 10 Big Bois, in perpetuity. The losing team swaps with the team doing exercises.

    We made it through three games and headed back to the flag

    NMM
    * There are two kinds of people in the world. Those that enjoy having fun occasionally and Mr. Rogers
    * Speaking of everyone’s favorite neighbor, I did Q a workout that made him remove the weight vest. That feels almost as good as making an FNG puke. I consider it a badge of honor.
    * My shot was off. Must have been the wind
    * At first I was skeptical of Mahyems 10-count hip-slap, shoulder-tap merkin. I’m now fully on board having developed what I have now decided to call the Pecker Mayhem. This will prove to be the pinnacle of Mayhemdom

  • The Daniel – from Kilo

    YHC woke up ready to Q, ready to pick up the pace to get through this week and ready to honor one of our fallen heroes. Inspired by The Architect’s callout a few weeks ago to Q more this was my 2nd Q in as many weeks. And so on the Eve of El Diablo, YHC did what all good non professional trainers do… googled “hero workouts” and scrolled a little bit until the Daniel popped up. The PAX came out from the gloom, some in cars, some on foot coffee in hand, some on bikes and we began the Thang.

    The THANG:

    WOR: SSH, GG, Hillbilly’s, Slow Pagodas, Imperial Walkers, and finished with some TIE Fighters

    @ the Playground
    5 Rounds: 10 pull-ups, 10 merkins, hold a plank and rotate

    Mosey to the track for a 400 m Washington Football Team Run

    Rock Pile Partners: 10 thrusters, merkins, 11 thrusters, merkins

    Mosey to the track for 800 m on your own

    Different partners: 10 squats, merkins, 11 squats, merkins

    Started a Washington Football Team run but cut it short, PAX were beginning to think something was wrong with YHC… moseyed to a wide spot in the road,

    20 count merkin Ring of Fire
    Broga
    10 count merking Ring of Fire (lest Vagabond not feel like he was exercising)

    Finished with COT: Gratitude for community of F3

    SYITG