F3 New Orleans

Tag: Brown Bag

  • An Uptown Backbalst – from Tinkles

    We ran a loop with a little extra. It was Valentine’s Day.

  • Squeaker at The Skinny – from MacGyver

    18 PAX and YHC turned up for a brisk morning at the Skinny, disclaimer was raised then we promptly moseyed over to the field across the street for a warm up –

    Side straddle hops-30
    Abe vigotas slow-10
    Imperial walkers -15
    Peter Parker’s-15
    Parker peters -15
    LBC’s-20
    Flutter kicks-25

    After the warm up we recovered and moseyed to the levee for BLIMPS, running back and forth using the power poles for progressively farther turn around points,

    After (2) 20 count breathers, the PAX moseyed over to the top of the levee for down and back Bear crawls(x2) then sets on the top of the levee

    American Hammer x10
    LBC’s X30
    merkins x20
    Flutter kicks x25
    Wife non-pleasers x10
    Penguins. X15
    Dying cockroaches x20
    All were in 2 or 4 count cadence

    Now that we were rested, we moseyed off the levee to the front of Audubon for 20x dips, and 15 setups. We then moseyed back to COT for echo count stretches, and 20 merkins to round out our morning. Count off, NoR, intentions, and a prayer. Then all the over achievers made a victory lap of Audubon for RCR.

    Somewhere towards the end, Q lost his breath and started squeaking like a pre pubescent teenage girl, but we won’t talk about that. What happens at the The Skinny, stays at The Skinny

    PS; I believe a certain PAX still owes us an explanation of what a “19 year old pleaser” is. It remains to be seen if that mystery will ever be solved……

    PPS; Also YHC can’t remember the names of 5 of the PAX who attended, sorry for that but your not forgotten. T-claps for those HIM’s

    Until next Q-

    MacGyver.

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • B.O.M.B.S. Away at the Birdcage! – from Gabrielle

    Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
    Moseyed to the Soccer Field for Warm-Up
    • Imperial Walkers IC X15
    • Toe Taps IC X15
    • Self Love IC X15
    • Peter Parker’s IC X10
    • Parker Peter’s IC X10
    Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 175 Big Boy Sit-Ups
    • 200 Squats
    Next, mosey to track for a little Route 66:
    • Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
    Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
    Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
    Thank you for letting me lead!

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar

    Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.

    Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!

    Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.

    At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.

    At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.

    On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
    Merkins
    Imperial Walkers
    Squats
    Twists (LBTs)
    Louisville Lip
    Toe Taps (Penguins)
    Elf on the Shelf
    One leg calf raises
    El BCs

    After MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.

    Back the flag for COT.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • 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!