F3 New Orleans

Tag: Bad Moon

  • Hurpees (Hand Release Burpees) – The Gift That Keeps On Giving

    After the PAX moseyed up to our usual WPM meeting spot in front of the Audubon Park fountains at 5:30AM, QIC asked if we had any FNGs, which we did not, and welcomed our out of town guest, Iron Horse, from F3 Tallahassee. Imagine Iron Horse’s surprise when he was informed that he came all the way to New Orleans to receive a Hurpees beat down with his F3 NOLA brothers. The disclaimer was announced, and the PAX performed 5 Hurpees on their own before moseying to the lawn in front of Tulane University for warm up. The warmup consisted of the following, all in cadence:

    Imperial Walkers x 20, Windmills x 15, Arm Circles Front and Back x 10

    Before greeting Touchdown Jesus on the lawn in front of Loyola University, the PAX knocked out 5 Hurpees on their own.

    Once at the Loyola Lawn, the PAX partnered up to perform a 30, 60, 90 DORA consisting of Hurpees, Low Slow Squats, and Real Freddie Mercuries, respectively. While PAX 1 was exercising, PAX 2 had to cross the lawn as his favorite animal. PAX 1 and 2 alternated until all exercises were complete. QIC witnessed several Bear Crawls, Crab Walks, Bunny Hops, one Squirrel Slink, and something that resembled a wounded Duck Walk.

    After a 10 count by King Kong, the PAX moseyed to the base of WPM where we split into 3 lines for an Indian Run up to the 4th floor. Even though QIC directed the left and right lines to sprint on the outside, this direction was not followed. QIC did not realize that Hurpees negatively impacted the PAX’s hearing.

    Once on the 4th floor, Brown Bag was asked to indulge the PAX in a 20 count. Upon conclusion, the PAX circled up for a round of Jack Webbs. After several groans, the PAX progressed through the Jack Webbs to complete 10 merkins and 20 air presses. Before gathering to conquer the remainder of WPM, the PAX performed 5 Hurpees on their own.

    The PAX continued to the top of WPM sprinting on the flats and running backwards up the inclines. Once gathered under the stars, the PAX circled up again, this time for a round robin of MARY. QIC started the festivities with a slow cadence of Penguins x 15. The remaining exercises were as follows:

    War Eagle – Dying Cockroach x 15

    Brown Bag – Real Freddie Mercuries x 20

    Bartman – J Los x 20

    Angie’s List – LBCs x 40 (ridiculous)

    Quarter Pipe – I’m going to call this a low plank, reverse wife pleaser x 15 Imagine the PAX on Airline Highway, in the act of contracting a real case of Hurpees. The PAX would have been happy doing these on a crawfish farm, if you get my drift…

    After five more Hurpees on their own, the PAX moseyed down the stairs and gathered in front of TDJ for a brief round of shoulder, quad, and hamstring stretches, to which Angie’s List exclaimed was the cure for our recurring case of Hurpees.

    The COT commenced with a count off, name-o-rama, announcements, intentions, and a closing prayer. The PAX was then dismissed for additional treatment.

  • Fiat Lux

    Seven PAX convened for YHC’s virgin Q. The disclaimer was initially botched and we rudely cut off a biker so it was a rocky start.

    Alas, got the blood flowing along St. Charles for a few blocks before turning around for a warm-up in Cowen Circle:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 25
    • Slow merkins x 15

    Next, headed out on a mosey, missed the originally planned turn, and eventually arrived at the Tulane ROTC pull-up bars. There we:

    • Round 1: Pull-ups to failure + 10 merkins + 15 jumping air squats
    • Round 2: Pull-ups to at least half of Round 1 number + 10 merkins + 15 jumping air squats
    • Round 3: Pull-ups to failure + 10 merkins + 15 jumping air squats

    Then we continued on a mosey to the LBC Quad where the University had graciously set-up spotlights for us; it was a sight to behold:

    Let there be light!

    In honor of Bones and my beloved San Francisco Giants beating the Dodgers last night, we played “baseball” under the lights, performing different exercises at each “base” of the diamond:

    • Home plate: 9 burpees
    • 1st base: 18 Nolan Ryans
    • 2nd base: 27 jumping lunge squats
    • 3rd base: 36 LBCs

    Multiples of nine since it’s both eponymous with my namesake and baseball games have nine innings. Bases were longer than MLB standards at about 40-50 yards apart; we did two rounds.

    Mosey back towards towards our AO with an initial pitstop at the Loyola Rec Center garage.

    Side note: does this garage have a name? If not, I’m going with Freret Street Summit or Wolfpack Pinnacle. To be discussed at our next F2 event…

    Nonethless, ran up the stairs, performed a round of Mary at the top with each of the 7 PAX leading their favorite ab workout, and headed back down the stairs.

    Continued the mosey homeward with the final stop being WPM for 15 decline merks on the first ramp followed by 15 incline merks. Popped over to the stairwell, did a quick up-and-down the Mountain, and made it back to the flag with 30 seconds to spare.

    Special shoutout to the fine gentlemen of this morning’s Tsunami (namely Mariah) for enduring my horrendous navigational skills and poor sense of timing…

  • Two Minutes of Hate!

    On a beautiful, crisp Friday Morning, 20+ PAX gathered for a Wolfpack Mountain beatdown.  So with a quick disclaimer off we….wait Amnesia reminded that we do have two AO’s Uptown.  So with a loud rally cry, two strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the nether regions of Uptown also known as Angry Wave or maybe we should rename Angry Ripple???  I digress.  Let’s Mosey!

    To Touchdown Jesus for Warm-Up:

    • Hillbillies IC X20
    • Wide-Leg Mountain Climbers IC X15 (a new exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES DOWN!)
    • Self-Love IC X20

    Let’s continue warmup – PAX Line Up in straight line for:

    • High Knees till Q yells halt
    • Butt Kicks till Q yells halt
    • Kim Jung Un’s aka Supreme Leaders till Q yells halt  (a little mis-coordination on this one by YHC)
    • Open Gates till Q yells halt

    Mosey to Res Quad for 4 Corners PIMPS:

    • Pickle Pounders X 5 (2 is 1) then bear crawl to   
    • Imperial Walkers X10 (2 is 1) then monkey humber walk to
    • Merkins X15 then crab crawl to
    • PlankJacks X20 then sugar bear crawl (those crawls weren’t sweet!) to
    • Starfish Crunch X25 (2 is 1)

    Mosey to Mountain for Static Climb Beatdown run forward up ramp and then backward up next ramp to each flat:

    • 1st Flat 2 minute Squat Hold
    • 2nd Flat 2 minute Plank Hold
    • 3rd Flat 2 minute People’s Chair
    • 4th Flat 2 minute V-Up Hold
    • 5th Flat 2 minute for PAX choice, Al Gore’s or Leg Raises?  PAX quickly chose leg raises.  Apparently those quads were smoked (I’m looking at you Mr. Awesome). Leg Raises it is!

    For all above static holds, if you break form at any point, do burpees until 2 minutes is up.

    Indian Run down to bottom and mosey back to flag…

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Don’t forget PAX, Beatdown and F2 event this upcoming Thursday, March 28th.  Meet at intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then we’ll walk over to Wrong Iron for some F2.

    As always thanks for letting me lead!

  • Tsunami 3/12

    8 Pax gathered for Tsunami.

    A quick run to the corner of St. Charles and Walnut was followed by a warmup:

    Sidestraddle Hops x 20

    Forward and Backward Arm circles x 10 each

    Imperial Walkers x 20

    Plank Jacks x 20

    Mountain Climbers x 20

    We then ran to the corner of St Charles and Broadway where we did 20 windmills.

    Next it was ascending Jack Webbs while running up Broadway, stopping at each corner we added one. Starting with 2 we ended with 7 at Feret.

    Then we ran halfway to the parking garage and did 10 burpees, followed by 40 Rocky Balboas at the corner of the access road.

    We then ran to the base of the Mountain where we played catch me if you can with partner 1 running backwards and partner two chasing forwards after 5 diamond pushups.

    At the top was Mary consisting of Dying Cockroach, Hello Dolly’s and Freddy Mercuries x 20 each.

    Down the stairs to the benches for Right Leg Step Ups, Dips, Right Leg Power Ups, Decline Merkins, Left Leg Step Ups, Dips, and Left Leg Power Ups.

    Finally we ran to the roundabout where we ran, did 10 Bobby Hurley’s, lunge walked and bear crawled across the grass.

    On a balmy Tuesday morning 8 Pax gathered for Tsunami.

    A quick run down St Charles lead to our warmup at the corner of St. Charles and Walnut.

    Warmup:

  • ROYAL RUN #2 2019

    We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.

    A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.

    Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.

    Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended

    Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.

    As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.

    We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.

    Happy Mardi Gras!

    Hail Rex!



  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • Tsunami

    Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…

    Into park and circle up for Warm Up

    SSH, mountain climbers, windmills, squats

    Mosey around the track to the Drew Brees Playground for a quick circuit.

    2 rounds of the following:

    • 5 Pull ups
    • 15 Ab extenders on the swings (this was a crowd-pleaser)
    • 20 Dips

    Out to Walnut and up to St Charles, left to Broadway 

    Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)

    Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars: 

    Pull up bars circuit x3 rounds

    • 5 pull ups
    • 10 hanging knee ups
    • 15 merkins

    Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)

    Flutter x15, Dolly x15, Russian Twist x15

    Mosey back out to Freret and along to West Rd

    Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down

    Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)

    Mosey back to base for 5 (nail in the coffin) burpees then COT

    Phew.  YHC was smoked!

    Strong work from the pax today…we didn’t cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.

    Tsunami is a month old now, and we’re getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. It’s a great AO with lots of opportunity for being creative.

    Until next time, your friend,

    ~ Mariah xo

  • Run Mountain Run

    37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.

    We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:

    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC

    Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.

    At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.

    We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.

    We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.

    86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.

    Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.

    Walleye

  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!