F3 New Orleans

Tag: Bongo

  • The Muscleship Launch

    “Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin

    The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage.  This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown.  Several guys got in some RRR miles before blast off…T-claps!  As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot.  After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.

    Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20.  In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance.  Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.      

    Warmup Part 2:   Short mosey to the banks of The Big Lake for some Planking and Merkins.  We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.   

    Foundry:  Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B:  Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass.  Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.

    Lake-North Side:  Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke. 

    Lake-South Side:  After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track.  We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem. 

    Lelong Drive for Cinco de Cardio:  Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership.  We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale. 

    One minute left so back to the flag to call it a morning.  COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name.  Also, YHC thanked the PAX for posting and making The Muscleship launch a success.  YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat.  The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that.  YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery.  Thanks to the PAX for pushing hard and helping to make it a good one! 

    Tool       

  • Cold, wind & rainy

    Did the usual 15 out and 15 back route but finished at the lawn where we did 8 minutes of 1 lap around with 5 burpees and then 1 lap of sprinting the long straightaways and jog across the shorter horizontal runs with another 5 burpees upon completion of lap. Rinse and repeat this pattern for 8 minutes. Trying to strengthen the heart by confusing it with some interval training. Great work gents! We made it back to flag a few minutes past 615 so we kept announcements brief. It was a great way to start the day. Thanks for letting me lead.

  • 3 Years and Counting

    My thermometer on the car showed 39 F driving in the gloom, could have been worst (610 Stomp yesterday…) given little wind and no rain. Regardless, (9) PAX showed up wide eyed and willing to help celebrate a beat down marking (3) years in F3 for me! Everything revolved around the number 3 or multiples of, so off we go into the cold.

    Warm Up

    (27) — SSH

    (18) — IW

    (18) — Arm Circles

    (18) — Mountain Climbers

    (18) — Toe Touches

    Now to formally “Warm Up”:

    Route 66 via Burpees at each park bench, easy enough….

    Then to the open field across from the new Children’s Museum under construction

    Bear Crawl Ring of Fire: All PAX form a circle and get in a plank position, in a counter clockwise order each PAX does 10 Merkins. After one rotation we near bear crawl 1/3 of the circle circumference. Repeat for one full 360 rotation.

    Move on to Museum pond, after a brief recap of risks of box jumps and former incident…. exercises in cadence excluding Box jumps:

    • (18) Dips
    • (18) Right Leg step ups
    • (18) Left Leg step ups
    • Repeat 1 X

    Mosey back to Track for Mary:

    (30) LBCs

    (18) Flutter Kicks

    (18) Hello Dollies

    (2) Laps around track sprint straight aways, jog curves, after curve (6) Jump Squats

    Back to flag for COT. As I noted above, many thanks to F3 for the opportunity to lead and participate in this experiment. Emphasis on the 2nd F for Fellowship and the drive to get us all out here on a 39 degree morning for the good of all! Also welcomed PAX from Tallahassee F3 Chapter in town for a visit, and likewise Tclaps for the hurricane recovery efforts from F3 in the area ongoing from last season, hard to think about tropical storms on a morning like this, but we are familiar.

    Take it easy and see you in the gloom and on the radio.

    Bongo

  • Stomps and Sprints

    Thanks to Gabrielle, YHC had a different take on his usual Stomp-and-Sprint workout. So Tuesday am, time was right to give it a test run. I think it has some potential, but needs some help. We will definitely try again soon.

    12 PAX gathered in the gloom. Nice to see a good sized crowd on a Tuesday am – thanks, brothers! Warmer than expected, causing YHC to regret the choice to bundle up. Oh, the fun of winter weather cycles in NOLA. After a disclaimer, the PAX set off for 30 minute run: meet back at the track at 6am.

    Not surprisingly, Smooth, El Guapo and Mahatma took off to the front. Even less surprisingly, Mr. Freedom-Hammer himself decided he didn’t want to hang back with El-G or M-Ice, and bolted. Smooth sure can fly. YHC enjoyed the chance to catch up with Sesame Street – I wish I had his dedication when travelling. 5 days in NOLA and 4 workouts. Nice work!

    Back at the track at 6am (Hawg straggling in late at his 11:45 pace), we gathered to try Gabrielle-themed workout. Split into groups of 4. 3 of the 4 take their position on the track roughly 1/3 apart from each other for a sprint relay. The 4th toes the line to get ready….

    • Position 1: 25 LBC
    • Position 2: 25 PJ
    • Position 3: 25 Merkins

    Go… PAX sprints to the Position 1. Tag, you’re it! PAX from Position sprints to the next spot, while the arriving PAX does the exercise and waits for the relay to come back around. That’s the cycle. Sprint when its your turn, do your exercise on arrival, and wait. As YHC says – needs a bit of work, but everyone got 3 or 4 sprints in before we headed back to the flag.

    COT ends with our count-off, name-o-rama, and close with a prayer to use the gift of Tuesday, January 22nd wisely.

  • Stomp #177 – The Road Less Traveled

    Eight men posted this Tuesday to enjoy some cool crisp air and another F3 Stomp.  T-claps to Hawg for EH-ing his buddy in town from SC.  He used the word “mittens” right off the bat so there was some strong nickname material already in place.  The plan for the day was to alter the route and take the road less traveled, or possibly never traveled in an F3 workout.  After the disclaimer, we embarked on a 35min run south along Marconi, left on City Park Ave., then Moss St. along the bayou out as far as your pace allowed before heading back on the other side of the bayou and past the museum, then sweep the six if back before all eight PAX were at the flag.  T-claps to those who pushed hard and made it to/past the end of the bayou.  Some good f2 was enjoyed along the run as we covered between 4-5 miles. 

    We had approx 5-6 min left to cap things off with a “happy ending” on the neutral ground near the circle.  After getting some minds out of the gutter, we aimed to knock out 100 burpees Dora style with PAX#1 running around the circle while PAX#2 does burpees AMRAP.  The guys pushed hard and we got close but but time and energy was not on our side. 

    Back to the flag for the COT.  Welcome FNG Puppet Show who vowed to never return…he lives in SC and was in town for a short stay.  Great job men for continuing to push each other to get faster and stronger! 

    Tool       

  • Tribute to Terabyte at the Mothership

    F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.

    YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.

    Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup

    SSH IC x 52 (Terabyte was only 52)
    IW IC x 15
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 10 Fwd x 10 Bwd
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    Parker Peter IC x 20
    Mountain Climber IC x 20
    Recover, pick up the flag, and mosey….

    Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue
    10 Burpees OYO
    Mosey across the bridge and find an open space near City park Avenue
    Monkey Humpers IC x 20
    10 Burpees OYO
    Mosey along to the next open green space
    LBC’s IC x 20
    10 Burpees OYO
    Mosey to the entrance to NOMA at Lelong Drive
    Dying Cockroach IC x 20
    10 Burpees OYO (there was much mumblechatter by this time)
    Mosey to the Tree line near NOMA
    YHC asked how may burpees left? We have smart Pax! 12 it is!
    12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!

    Mosey to the Fountain at NOMA
    Dips IC x 20
    RL Step Up IC x 15
    Incline Merkin IC x 10
    LL Step Up IC x 15

    Dips IC x 10
    RL Step Up IC x 15
    Decline Merkin IC x 10
    LL Step Up IC x 10

    Mosey to the tree line
    Sprint to first tree and back – 5 burpees
    Sprint to second tree and back – 5 burpees – plank and wait for the six

    Starting at first tree, Burpee Broad Jump to third tree.

    YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree.
    Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.

    Mosey back to the Great Lawn for Mary:
    LBC’s IC x 30
    Tin Snips IC x 20
    Hello Dolly IC x 20
    Flutter Kicks IC x 20
    American Hammer IC x 10

    Plank for one minute
    Recover, pick up the flag, and return to the other flags for the COT

    Count off, Name-O-Rama, Announcement, and ended with a prayer.

    Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!

    The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at:
    Victory Fellowship
    5708 Airline Hwy
    Metairie, LA 70003

    If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.

    SYITG





  • Last Mothership of 2018

    Last Mothership of 2018

    With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.

    Warm Up

    • SSH x 20
    • Hillbillies x 20
    • Mountain Climbers x 20
    • Plank Jacks x 20
    • Imperial Walker Squats x 20
    • Arm Circles -Fwd x 15, Rev x 15
    • 5 Burpees OYO
    • Mosey to the Fountain in front of NOMA

    Thang 1

    • Right Leg Step Up x 15
    • Dips x 10
    • Left Leg Step Up x 15
    • Dips x 10
    • Bulgarian Split Squats Right leg x 15
    • Dips x 10
    • Bulgarian Split Squats Left leg x 15
    • Dips x 10
    • Incline Merkins x 15
    • Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.

    Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.

    • The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
    • With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.

    Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.

    • LBC’s x 20
    • Dying Cockroach x 20
    • I had more but it was 7:30 so we moseyed back to the flag.

    COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.

    With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!

    SYITG

  • On the Third Day of Christmas . . .

    My true love gave to me three French hens. Got it? THREE French hens! THREE!

    The Pax moseyed west along the seawall with a stiff SE wind at its back to the U-turn at Canal and Lakeshore. There the Pax warmed up with THREE exercises, 25 reps, rinse and repeat THREE time: SSH, Imperial Walkers, and Mountain Climbers.

    The Pax moseyed west again along the seawall to the three benches just west of Canal for the thang – a THREE-stop ladder with burpees and then squats. (We couldn’t do THREE exercises because we ran out of time.) The Pax ran to the farthest of the three benches and did twelve reps. Next, the Pax ran back to the second bench and did eleven reps. Next, the Pax ran back to the first bench and did ten reps. The Pax then ran out to the
    farthest of the three benches and did nine reps. Next, the Pax ran back to the second bench and did eight reps. The pattern continued finishing with one rep at the first bench. In between exercises, YHC did a Twelve Days of Christmas count-off.

    The Pax then moseyed east along the seawall for Mary with THREE exercise, 25 reps, and thirty second plank in between each
    exercise: Partridge twist, Turtle Dove crunches, and the Dying French Hen.

    Announcements, intentions, prayer, and then count-off and Nameorama, which YHC almost forgot.

    The Pax didn’t know what type of weather it would face . It could have been a flood causing rainstorm, but there was only wind (and plenty of it). Sky Q was looking after us this morning.

  • Sprinting the Canal St Mountain

    Warm Up

    All in cadence x 15 except where noted

    Single leg swings

    Side lunges

    Front Lung with elbow touch the ground – hold for 5 count – introduced by Tool at Foundry

    Scorpion kicks

    Star Plank – hold for 30 count

    One leg lung jumps – this would need practice to be effective.

    1st – Thang – Catch me if you can – run around the fountain

    Pax lined up – Shoulder Press to 20 – Each Pax would count their rep out loud, once reaching 10 the Pax to their left would start, 1st Pax reaching 20  would sprint around the fountain with the next pax once reaching his 20 in chase this continued until all Pax completed 20 reps and attempted to catch the pax ahead of them.

    Rinse and repeat except 20 jump squats

    Mosey to the Canal St. Mountain

    Pax split into 2 groups of 4 –

    1st effort sprint to the top of Canal St Mnt. – do 10 Merkins walk back down same side- 10 more merkins

    2nd effort sprint to the top of Canal St. Mnt – 10 Merkins walk down back side 10 more merkins

    3rd effort sprint up and over to starting point. 10 Merkins

    Mosey midway back – introduce new effort – All PAX got into a high plank then did a double under (both feet forward) into a jump squat (legs spreading apart like a jumping jack), transition down to a low plank with a double Peter Parker back to a high plank x 5

    Mosey to levee – EMOM – 1-5 start with decline merkin x 1 – run up and over the other side there perform Prison up down (hands over head dropping to alternating knees) x 5 run up and over now decline merkins x 2 up and over then Prisoner Up down x 4 continue until the # are reversed.   Key is PAX only got as much rest they earned completing the task in 1 minute before having to start again.

    Mosey to flag for some Mary

    All 25 x 4 count – Between each effort PAX would transition into high plank for 30 sec count

    LBC

    Crunch with heel touch

    Crunch with legs straight up touching toes (similar to DC)

    Crunch while reaching hands between legs

    Straight leg scoops over head

    Circle Up – Count Off – Name O – Prayer of Thanks giving

  • A Few of my [least favorite] Things

    When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.

    WARMUP

    YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:

    SSH, Peter Parker, Imperial Walkersx20

    Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for

    Station 1

    Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…

    Station 2

    Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…

    Station 3

    What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.

    Mosey to Flag and Finish Up

    Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX

    Planking, high, low, one arm up, other arm up for about as long as I could go

    Monkey Humpersx20

    Dying cockroachesx20

    LBC’sx20

    Flutter Kicksx20 (led by the flutter kick king, JV)

    Frac Sac’s favorite exercise that I cannot remember the name ofx20

    And a few rounds of burpees o/y/o to close it out.

    Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.

    On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.

    Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.

    -Kuch