F3 New Orleans

Tag: Bogey

  • All Day Baby! – from Rudy

    5 PAX in the gloom for an early start to Friday am. Weather is delightful – just on the edge of crisp, dry air. Gonna be a good Friday, and a great weekend. Lets get started!

    Off to the railroad tracks first. YHC was introduced to the tracks recently, and promised to make it a regular part of workouts – because it emphasizes just how poor YHC’s balance is. Lets walk down the rails a bit. Again, YHC struggled mightily. After a few minutes, stop and catch up to Scantron and Mahatma, who appeared not to have much trouble with this. YHC says “10 Squats OYO” on the rails. After a few minutes, YHC calls it off after finally managing his first good form squat on the rail. Much much much work to do. Walk back to where we started on the rails again.

    Circle up for quick warmup, then grab a rock. We aren’t going anywhere, so go as big as you want. Mahatma showed us all up by going BIG. I mean – BIG. YHC grabbed one more rock in the middle.

    The THANG:

    1 PAX holds the extra rock up. All the way up. The rule: if the rock comes below eye level, its burpee time. What are we doing? 10 exercises, repeated 3 times. Each exercise is 45 seconds, 15 second rest. So we’ll be going for 30 mins. Shoulder press, Curls, Rows, Merkins for the arms. Squats and Lunges for the legs. Cockroaches, Flutters and BB Situps for our 6 packs. And some Mountain Climbers just for fun.

    Mahatma has the rock first while we Shoulder Press. And he screams out in glee: “All Day Baby!” That becomes the buzzword for the next 30 minutes. Whenever YHC is running out of steam with holding up the rock – someone yells “ALL DAY BABY!”. That’s the motivation that F3 provides. That extra encouragement to go a bit further than you thought you could.

    ALL DAY BABY!

    And yes, I think Scantron, Bogey and Mahatma COULD go all day with that rock. Boo Boo and Rudy were much more thankful and appreciative of the breaks.

    The gang made it through the 30 minutes. YHC grabs the rock for one last time and engages in a stare down: the other 4 hold Al Gore while YHC holds the rock. Surprisingly, Scantron taps out first. That earns those PAX 5 burpees. Return the rocks and lets head back.

    COT: Thanksgiving for all the blessings all of us have received. Lord, give us your grace to help me use your gifts, and forgive me as I fail each and every day. Groups like F3 give me the strength and encouragement to always start again after failures, and try to push further than I thought I could – physically, morally, intellectually, spiritually. Thank you all!

  • Look Mom! I’m 4! – from Rev Sox

    Everyone is born once. Many have been born twice. A select few have been born thrice. Today YHC celebrates the 4th anniversary of my third birth.
    On January 27, 1983 on a cold, wintry morning in Binghamton, NY, Shawn Willson was born to David and Becky Willson at Wilson General Hospital.
    At some point in the late 80s, YHC has no clue to the precise date, he had his second and most important birth. YHC believed and trusted in Jesus to save him and give him His life. At that moment, YHC was born again through the power and saving work of Jesus to now live with eternal life.
    On Veterans Day weekend in 2017, Hawgcycle and Channel Mullet heaped unending piles of guilt on YHC’s two scrawny shoulders and convinced YHC to join them for his first F3 workout. The following morning through sweat, tears, and much complaint, YHC was born a third time as Rev Sox. Hater of Red Sox and hater of step ups. The Pax celebrates that day, today.
    Circle Up for the Warm Up
    No mosey to the Rock Pile or some dark corner of Pontiff Park, the Pax starts this one hot with the warm-up right at the flag.
    SSH – 20
    Hillbillies (in honor of the hillbilly standing next to YHC who introduced him to this stupid group) – 20
    Smurfjacks – 20
    Low Slow Squat – 12
    Bat wings (don’t put your arms down until we’re done) – 10 forward arm circles, 10 reverse, 10 seal claps, 10 overhead claps, 10 Moroccan night clubs
    The Thang
    Mosey to the first pavilion, it’s occupied, mosey to the second pavilion to commence the memory of YHC’s first F3 – this means step ups
    Dips – 15
    Right leg step ups – 15
    Dips – 15
    Left leg step ups – 15
    Mosey to the bleachers
    Tooth fairy
    Seven merkins on the first bench of the bleachers, six on the second bench, and so on until you hit one at the top
    Alternating step ups – 20
    Mosey to the playground
    Alternating step ups – 20
    Mosey to the Rock Pile and Grab a Rock
    In Cadence, 6 curls and 1 shoulder press, 5 curls and 1 shoulder press, 4 and 1, 3 and 1, 2 and 1, 1 and 1
    Now with 6 shoulder press and 1 triceps extension
    Now with 6 chest press and 1 big boy sit up
    Now with 6 squats and 1 curl
    Return your rock and Mosey to the football field. At this point, Mop began to trash talk that he was feeling perfect and maybe the Q needed to step things up and make it more difficult. That kid is such a punk. Who lets a 9-year-old come to F3 anyway?
    Circle Up for Some Climate Change
    In honor of COP26, F3 NOLA did our part this morning by hugging our imaginary trees and putting our faces in the grass in remorse over all the noxious gases that have been released into the atmosphere during F3 workouts. The Pax held Al Gore while the first Pax went down and did 6 merkins, the second began his after 3 were completed. Two rounds around the circle.
    The Celebrating Fun
    It’s not a Rev birthday without Ultimate Frisbee and some guys running around without a shirt on in the cold so Boo Boo and War Eagle can complain about it on end for the next couple of years.
    The Pax split up in two teams – shirts and skins. The shirts won because they are a bunch of jerks who don’t let the Q win on his birthday celebration. Thankfully, since there were no Lakeview players present, cheating was at a minimum with everyone hitting the ground for their merkins after every turnover. Final score: shirts 5, skins 4.
    The End
    Short mosey back to the flag as the Pax counts off, name-o-rama, announcements, and prayer. Thank you all from the depths of my heart for what you have each meant to me over the past 4 years. Your presence is everything. Working out alone is the worst. May F3 endure from now until the end of Christ’s rule on earth. I hope to do F3 into eternity.

  • BETTER LATE THAN NEVER! – from Fast Tax

    Okay…so it’s been a few days since YHC Q’ed Rock City but a late backblast is better than no backblast.
    Twas the morning after All Hallows Eve as six brave souls ventured forth to work off their treats from the night before.

    After disclaimer, we headed near the rock pile for warmups.
    Warmups consisted of:
    o Grass Grabbers IC 10
    o Abe Vigodas X 12 IC
    o Happy Jacks X 4 Sets IC
    o Forward and Reverse Arm Circles
    o Swan Dives

    Sufficiently warmed, we headed to the rock pile, grabbed large rocks (most of us) and headed to the field.

    The first event was Fee-Fi-Fo-Fum – of course. We lined up and, trying not to hit each other and incur 20 burpees, we threw our rocks as far as we could, broad jumped then lunged the remaining distance to the rock. Rinse and repeat until we hit the fence.

    Next, we traversed to the track for a lap or two of Catch Me If You Can. Dragon walk was the third exercise beginning at the 50yd line and ending at the goalpost.

    Having dispensed with the preliminaries, it was time to head to the darkened tennis courts for the main event.

    Blind Man’s Dodgeball:
    The original setup, which I must admit was mostly taken from Rev Sox’s Q, went something like this:
    Two Pax were on opposite sides of a half-court with rest in between. When a Pax got hit, he would step off and do the exercise following the one the previous PAX did from the following list: 8 Pull-ups, 8 Burpees, 8 Bodybuilders, 8 BBS. Then he would return and take over as a ball thrower.

    Admittedly, the rules evolved somewhat as YHC learned that one half court was waaayyyy too small, but using half of two courts with throwers on each end was too boring due to it still being relatively dark and hard to see. The best configuration was keeping the throwers restricted to the green area of the court while rest of Pax had to stay on the red areas (partial credit to Rudy).

    At 6:15 it was back to the rock pile and a quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!
    SYITG

  • The Rocky Run – from Baywatch

    Conditions were cool and excellent for an early morning Friday beatdown. With pleasantries exchanged and a disclaimer given, we moseyed over to the rock pile for a warmup.

    Warmup (IC):

    SSH 20x
    Hillbillies 20x
    Stormtroopers 20x
    Peter Parkers 15x
    Parker Peters 15x
    Arm Circles F/B 15x

    Now the fun part…everyone grabbed a rock (well, except for Rougarou. He grabbed a pebble.) and we headed over to the track.

    The name of the game was 4-corners. We did 4 laps around the track, carrying our rocks, and stopping at each corner for some fun.

    Corner 1–25 curls & 25 flutter kicks (FK)
    Corner 2–25 overhead presses & 25 FK
    Corner 3–25 bent over rows & 25 FK
    Corner 4–25 squats & 25 FK

    After 4 laps we all finished right at the buzzer with Bogey and Vagabond leading the way. We dropped our rocks off (and one pebble) and headed back to the flag to close it out.

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Back to Burpees by Popular Demand – from Fracsac

    12 pax at The Uptowner looking to put some work in to improve and get stronger. Weather was a bit humid, but cooler awesome weather is on the horizon! Bogey, Hand Grenada, Left Coast, War Eagle, Mahatma, Hokie, Hobbs, Boo Boo, Triple Shift, Fast Tax, Pass Interference (DR from Atlanta) and YHC got after it at 0530 sharp.

    Disclaimer given, then mosey to the well marked and groomed field.

    Warmup was typical with some bat wings to get the arms ready! Yes, Moroccan Night Club dancing happened!

    The Thang

    Shock and Awe!

    5 SSH IC and 10 burpees OYO
    5 SSH IC and 9 burpees OYO
    Yada yada yada….
    5 SSH IC and 3 burpees OYO
    5 SSH IC and 2 burpees OYO
    5 SSH IC and….duh! 10 burpees OYO!

    Mosey to the goal line
    Bear crawl 20 yards at a time, SSH waiting for the six

    Bear crawl to 20 yard line, Catalina Wine Mixers x 10
    Bear crawl to 40 yard line, LBC x 20
    Bear crawl past midfield to 40 yard line, Merkins x 10
    Bear crawl to 20 yard line, some core exercise
    Bear crawl to goal line, 8 count Body builders x 10
    That’s 100 yards of bear crawls, not too shabby!

    Dirty Mac Duece

    We did 4 rounds of 12 reps of a leg, an arm and a core. Ran a full lap between sets on first, modified to half lap on other 3 to ensure we would finish.

    One minute left, so some West Bank Lazy Boyz!

    Mosey back to the flag

    COT

    NMM

    -War Eagle was upset with YHCs lack of burpees recently. This beat down provided resolution.
    -The Uptowner is sort of a non running AO, but that’s just a guideline and is flexible. The pax didn’t mind. Maybe running meant less burpees, so will have to address that next time. Less running, more burpees….
    -Coffeteria was awesome as always.
    -Pass Interference visiting from Atlanta was great, we always enjoy visitors down range!
    Convergence is tomorrow 0630 City Park to celebrate 7 years in Nola!

    SYITG

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • Hurricane Ida prep burpees + other treats – from Left Coast

    The Warm-up
    SSH x 20
    Abe Vigodas x 15
    Grass Grabbers x 15
    Hill-Billies x 15
    Imperial Walkers x 15
    Shoulder Taps x 15
    Floyd Mayweathers x 15
    Arm Circles (Forward) x 15
    Arm Circles (Reverse) x 15
    Moroccan Nightclubs x 15

    The Workout (Used without Boo Boo’s express written consent which is strictly prohibited)

    100 SSH

    10 Burpees

    90 LBCs

    10 Burpees

    80 Squats

    10 Burpees

    70 Big Boy sit ups

    10 Burpees

    60 Wife Pleasers (30 L/30 R)

    10 Burpees

    50 Leg Raises

    10 Burpees

    40 Bonnie Blairs 1 is 1

    10 Burpees

    30 Shoulder Taps 2/1

    10 Burpees

    20 Catalina wine mixers

    10 Burpees

    10 Merkins

    10 Burpees

    When finished lap around track until the 6 is completed.

    Final exercise to get us to 6.14am led by Bogey
    Ring of Fire
    Round 1 – Merkins (Plank hold)
    Round 2 – 4 Count Merkins (Plank hold)

    Jog back to COT.

    That’s All Folks!