F3 New Orleans

Tag: Brown Bag

  • Impromptu

    The rule of thumb is “Plan for the expected. Prepare for the unexpected!” Seems the unexpected has besieged us more than our traditional morning strolls in the park. Today was one more of those days. Q was unconfirmed and a no show, so YHS, picked up the shovel and dug ourselves into a hole.

    Quick mosey into a warm up, SSH (do we know anything else), Imperial Walker Squats (it had been a while), Arm Circles Seamen Style, 10 Burpees OYO as King Kong counted arm circle in an offensive matter. Quick survey of those registered for Iron Pax Challenge, all but Nip Tuck have registered. So for Nip Tuck 10 more Burpees OYO. Back to the track and mosey.

    At the Row Bars we broke into 5 groups of 5. The count was 10 Peter Parkers with an Merican in between each knee to elbow, 2 was 1. Meanwhile a group did squats, lunges, rows, and russian twist.

    We continued to mosey, on ways for a ring of fire. Did Mericans in sets of 10, setting it around the circle in both directions from YHS.

    Back to the track with alternating Sprint and Mosey between the running men to the fountain. As YHS was gimping along, requested the fastest of the pride come sweep up the six. Around the fountain we gathered for some One leg and Opposite Leg step ups, Dips, and Declined Mericans x10 w/ Shoulder Taps 2 is 1 x10.

    Back to the to Sprint and Mosey to the Mary Green as before. Hello Dolly, Rosalita, Box Cutters, J-Lo / Pickle Pounder, and Doctor W (Jingle Vader your presence was needed).

    We attempted an Indian Run to the pull up bars. In the process we ran down two group of ladies running. It is never our intention but I have been told we can be like fat people on a SouthWest flight. Where the fat bodies sit in a row, lift the middle arm rest up and dare you to sit next to them. When we are doing 2 lines of IR we need remember to share the track. In this instance we did a poor job of sharing. The first duo completely freaked out almost began to cower swallowed by the passing pax , the second group of 4 or 5 also freaked but joined in liked the idea of an Indian run.

    Wanted another pearl but we were running out of time so proceeded to the flag and COT.

    The work out blew! Not original! Not Exciting! But we got it done. We were prepared because we planned pushed ourselves previously in the gloom. As you prepare for your next Q, next Sad Clown meeting, next lunch, I challenge you to ask yourself what could go wrong and make your plan for what you will do. The situation will make you a HIM!

    BrushBurn, G Spot, Nip Tuck, King Kong, Angie’s List, Reluctant Yankee, Tube Steak, Gabrielle, Saban, Bartman, Bones, Willy, Organ Grinder, Squeal,Brown Bag, Peppa, Chowdha, Sand Bar, Tinkles, Quarter Pipe

  • With a little help from my friends

    Mosey to the bandstand:
    Warm up. IC
    20x SSH’s
    20x windmills
    20x hillbillies
    20x mountain climbers

    The thang:

    Mosey to the light poles

    BLIMPS
    Burpees
    Lunges
    Imperial walkers
    Merkins
    Plank jacks
    Squats
    Initially did 3x rinse and repeat with a little resistance from the group and added another round on for good measure

    I Love You Man helped with some Freddie
    Mercs while I finished

    Mosey to the picnic benches under the shelter
    20x right leg step ups
    5x dips accident raise in cadence caused everyone to halt-oops
    20x left leg step ups
    20x Decline merkins

    6 MOM
    20x lbc’s
    20x jingle Vader- Dr.W
    20x Willy
    20x 86

    Mosey back to the light post
    Good old fashioned suicides at the 5 light posts

    Stayed at the light posts:

    Bear crawl
    Duck walk to the first light pole
    Low country crab to the second

    Mosey back to flag
    Plank it out for 20 seconds
    Right arm planks 20 seconds
    Left arm planks 20 seconds

    COT, Name-O-Rama, Welcome FNG Paper Mache

    Thanks for giving me the opportunity to lead and thanks for the help with the cadence.
    Who would have thought it would be that hard to count to 20. A little advise for those doing their first Q. Add more exercises than you’ll need in your routine. It goes by fast.
    Very little hazing from Seamen and Angies’s List.

  • Peaches was looking for love in all the wrong places.

    Twenty something men assembled in the sweltering early morning gloom. Peaches stumbled by looking for some sort of love connection supposed to be taking place at public restroom #3. Undaunted, he decided to cast his lot with us so off we went.

    OG Warmup

    SSH X 28

    Reverse arm circles X 10 (Solely done to titillate Seaman) (It worked) (His voice went up a whole octave)

    Forward arm circles X10

    Moroccan night clubs X10

    Windmills X20

    peter parkers X20

    parker peters X20

    mountian climbers X20

    The Thang

    Mosey to Dora’s house, partner up. One PAX exercises, the other runs.

    Dora 1,2,3,4,5!

    50 burpees

    100 lunges??

    150 Merkins

    200 Shoulder taps?

    I added something else I dont remember.

    Post Dora head to PIMP station.

    5 Groups-

    Pullups

    merkins

    plankjacks

    shouldertaps

    squats?

    Post PIMPS circle up for people’s choice Mary.

    I called on JV, Reticent Yankee, Peaches, Vladimir Douille, myself and others for their input and cadence calling abilities.

    Post Mary back to the flag where Brownbag led us on a Yoga cycle to get our chakras right.

    COT, Countoff, Nameorama, Announcements, Intentions and a prayer.

    Thanks for allowing me to lead.

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • Thunderstruck

    5:25 and there was some light rumbling in the distance and a few drops of rain, but not enough to audible or change the plan of attack… at 5:30 a half-assed disclaimer was given and 13 of us were off, picking up a few stragglers and a loose pit bull mix along the way.


    Easy mosey around the parking lot to the bandstand for some warm-up in cadence:

    • SSH x20
    • Peter Parker x20
    • Merkins x 15
    • Low slow squat x 20

    To picnic tables under cover and pair up: 

    While partner A runs Oak Alley to track and back around parking lot, Partner B does exercises

    • Lap 1: steps ups
    • Lap 2: dips
    • Lap 3: incline merkins
    • Lap 4: squats
    • Lap 5: Freddie Mercurys

    Gather the six then head through the darkness to the track. Indian run to bridge, and squats while we wait for the 6.

    Over and into Audubon Park Golf Course for some Mary (staying low to the ground to avoid being struck by the lightning that seemed to be quickly approaching)

    50 LBCs, 40 Flutters, 40 Rosalita 

    Across the golf course, meandering aimlessly in the wind, rain and lightning to far side track, then a quick check of the clock showed that I’d blown the whole thing and leadership was disintegrating so we hustled back to the virtual flag by 6:15. (So much more planned but will need to wait for next time.)

    In total, 3.5 miles.

    COT in the rain and thunder.

    Announcements are in Yankees email from Sunday night, and there was not much time for chit chat due to the weather⚡️⚡️. Not sure what happened to the pit bull, but he wasn’t at COT so didn’t get a cool nickname like Pluto, Ocho-Cinqo or Sick-balls.

    Until next time, 

    Mariah

    Xo

    PS – Would be great to see more of F3 NOLA get on Strava…

    https://www.strava.com/activities/2592739771/embed/24565a44ddd42216cce35fe54be90da8c4165a94

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • Hello Ladies

    “You guys make me so happy” – lady in the park

    “So many men and so little time” – lady at PJs

    “Go to the monkey bar, that’s where she stops….I’d pay to have her body slam me.” – Angie’s List

    urban dictionary –

    hello ladies
    what u say when u enter a room full of either
    a. nothing but fine women
    b. nothing but dorky guys
    c. one girl and more than 3 guys

    15 pax showed up for monday morning beatdown and a bit of flaunting for the ladies of Uptown.

    Quick disclaimer then moseyed to the bandstand. Warm-up: SSH x20, IW x15, Grass grabbers x15

    Moseyed to the track – Ran two running men then three burpees stopping at 12 burpees.

    COP #1 – 12 merks, 12 RTs (the ole Valdimirs) & 12 squats

    Back to track for another round of two running men, 3 burpees up to 12.

    COP #2 – 12 shoulder taps, 12 LBT & 12 Lunges

    Another round of two running men, 3 burpees up to 12 stopping at the benches.

    COP # 3 – 12 Derkins, 12 RFM, 12 LLSU, 12 RLSU & 12 Dips

    Prisoner run to the green for Mary: 20 Flutters, 15 hello dollys, 15 high dollys, 15 parker peters on elbows, 15 peter parkers

    Last round of two running men, 3 burpees up to 12 stopping at the monkey bars. Four groups – 12 pull-ups, RTs, merks & jump sqauts

    Ran back on the track to flag for plank-o-rama & 20 sec MI.

    Count-off, name-o-rama & prayer.

    Thanks for starting the week off right.

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG