F3 New Orleans

Tag: Burgundy

  • 2 to 22 too – from Russo

    Cool for some, not for others this morning as a dozen HIM took to the streets to make themselves stronger. Very basic this week as I’ve run out of creativity but not heart.

    Warmup IC 10x
    – SSHs
    – imperial walkers
    – Self love
    – arm circles
    – Good mornings
    – High knees
    – Torso twists

    Thang

    Given the date, I had to throw in the number 2. We would mosey around, stopping periodically for some combination of 2 burpees plus 22 of one or two exercises:
    Lunges
    Squats
    Monkey humpers
    Jump squats
    Merkins
    Wide merkins
    Shoulder taps
    Plank jacks
    Gas pumps
    American Hammers
    Crunchy Frogs
    Leg raises
    Flutter kicks
    SMCs
    Apollo Ohnos
    Freak Nastys
    Step ups
    Box jumps (though only 11)
    BSSs

    Midway through we made it to the Splashpad for two calf raises up each step and 2 rounds of slalom the columns.

    Back at the flag, it was 11 IC penguins, LBCs, flutter kicks and we closed with COT, NOR, A, and P.

    I enjoyed the camaraderie of each of you and thanks for joining.

    SYITG

  • SOAP Note

    Subjective: The pax arrived at Shovel flag, everyone was happy to see EiEi and Burgundy. They haven’t been around in a while.

    Objective: Warm up exercises including jane fondas, wife pleasers, Mt climbers and IW x 20 each. The pax then ran 3.something miles, and then finished up with 100 skwaats.

    Assessment: Cowbell and Waterpick are fast, they had to plank a long time waiting for Ei and YHC. There was a lot of grumbling about the 100 skwaats, but overall everyone enjoyed the run and seemed to tolerate it well.

    Plan: Lets do it again next Thursday!

    Thanks for letting me lead,

    Chewy

  • No Rain

    90% chance….whipping gusts….but no rain! No fishing or camping either, I might add (and you call yourselves Ragnarians).

    As expected, the reliant visages of Waterpik and Garfield greeted YHC as he rolled up. With another three amigo post apparently in store in store for the scramblers, it was a pleasant surprise to see Burgundy join us to give his recovering leg a little work.

    WARM UP

    Torso Twists x10

    Toe Touches x10

    Cherry Pickers x20

    Imperial Walkersx10

    High Knees x10

    Fire Hydrants x10 r/l

    Scorpion Kicks x10

    THANG

    The regular route was run, an we ran into the regular runners along the route. The 4 scramblers held together as the PAX all participated in the ramblings of early-morning mumble chatter. A slightly deceptive 8:41 was the pace, and as we returned to the flag, Burgundy exclaimed that there was no rain! “BOOM,” retorted Mother Nature!

    THANG PT2/Mary

    Inspired by both Shooter and Coconuts, Q had a mind to insert a plethora of burpees for the rest of the beatdown. However, 2 rounds of 10 burpees on the minute was all the painment Q decided to dish out. We did follow up with some calming stretches and some iso ab work.

    COT

    Burgundy lead us out with a familiar, yet always apropos theme of appreciation.

    While we saw no rain, we held no illusions as to the rest of the day. Gentlemen, enjoy this wet n wild Thursday!

  • Returns welcomed with or without receipts!!

      With plenty of rain in the forecast the Q opened the garage anticipating a wet post, yet to his surprise it was only the sound of swirling winds, which left a path of blown over garbage cans spewing garbage throughout the streets and early dismantling of Christmas decorations hanging from the rooftops as I journeyed to the AO.. Anticipating a possible return of other PAX who have not posted in sometime (Turtle), Q was excited arriving to the headlights of regulars like Veteran (Steve), post record setter (Ringo) and 2 Scramble essentials in Garfield and Water Pik.. Planted the shovel flag and started the chatter amongst the PAX.

      Began our warmup with

      10 IC Good mornings, Windmills

      15 IC Toe Touches, SSH followed by lunge twist inward and outward for 25 yards. Burgundy arrives as we wrap up the warmup to start our journey..

      Moseyed our standard route through the debris filled streets of ole Mandeville. With steady winds and severe gusts we still managed a respectable time of less than 30 mins. Arrived back for 10 mins of work which consisted of the PAX taking to our 6 while another completed 5 pull-ups as we rotated around to each man. R/R 3 series that included LBCs, Flutter kicks and Crunchy frogs. Closed with 1 min of Merkins.

      Circled up for count, announce, COT

      Reminded everyone of the upcoming Crazy Ivan, which should prove another domination by the Northshore representing and preserving the Hammer 🔨 trophy!!

      Also Water Pik put it out to the PAX for some F2 following his Q next Tuesday at Grandmas House on New Year’s Day!! We will converge at the Cafe Du Monde following the beatdown for some coffee and beignets to start the New year right!! That is of course for any man willing to delay their New Years resolution of tasty warm fried dough coverd in powdered sugar 😋😋…

      YHC prayed us out.

      Appreciate the commitment through the holiday week F3 brethren and Returns are always welcomed!! New year = New choices

      👍🏻👊🏻✌🏻 Till the next Gloom!!

    • Run and Remember

      -“A thousand tragedies a day, but the one’s that hit home are the most real.”

      I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

      While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

      sneaker-tree.jpg

      WARMUP

      10xs IC:

      Toe Touches

      Windmills

      Imperial Wackers

      Willy Mays

      Fire Hydrants

      Tradish Old Mandeville route at an 8:30-8:45/min mile pace

      6 sets, each x10, 1-count IC:

      High Knees

      Squats

      Merkins

      Plank Jacks

      COT

      Q prayed us out, with special intentions for Digits

      Many thanks gentlemen!

    • The Nightmare Before Christmas

      ‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.

      A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.

      Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore.   For those not aware or not in the know, here is the list of the workout below.

      The Nightmare Before Christmas
      Slick (no ruck):
      100 burpees
      1 mile run
      50  burpees
      1 mile run
      With Ruck 30 or 20 lb
      100 manmakers
      1 mile ruck
      50 manmakers
      1 mile ruck
      Slick (no ruck):
      100 pushups
      100 situps
      100 air squats
      100 4-ct mountain climbers
      100 4-ct jumping jacks
      100 4-ct flutter kicks
      With Ruck 30 or 20 lb
      100 ruck press
      100 plank ruck pull through
      100  2-ct ruck twists

      One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.

    • Strangers at the Scramble!!

      The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..

      Warmup 

      All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..

      Thang 

      Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..

      COT 

      Q prayed us into the day!

      Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!

    • Social Scramble

      6 PAX posted at the Scramble on this Gloom. Weather in the low 70s and unfinished business (Bushwacker) would supply the motivation for the PAX to set out at a sprinters pace as we charted our course through Mandeville.

      Started out with a warmarama
      Alternating IC 10-15 Good mornings, Toe Touches, Windmills, Smurf Jacks and Butt kicks..

      As we departed and approached Messina Street the PAX dispersed into pairs. Bushwacker and Garfield quickly jumped out establishing a pace less desirable to some but motivating to all. Chewy and Burgundy filed in order of the second pairing and the Q and Waterpik took the caboose. Charted our standard course and returned to the AO with Wacker confirming an 8:11 pace. Q picked the Escalator from the site for completion with 10 to go.
      10 box jumps, 20 Burpees, 30 Merkins 40 Squats and 50 lunges..

      We all admired the new construction of the play ground equipment at the park and expressed the joy of our ever growing tax base put to great use..

      Circled back at the flag for Count off, announcements and COT..

      Q prayed us into the day..

      Good luck to Burgundy and Bushwacker this Sunday at the Northshore half as well as Captain Sparkles..

      Appreciate the lead

      👍🏻👊🏻✌🏻

    • Some F3 Gratitude

      Simply put:  there is a 0.00% chance I would exercise so often and so vigorously without F3.  For that, I am very grateful!  For all of you, I am very grateful!

      We had a nice turnout in the gloom for today’s Scramble.

      Our warm up consisted of:

      SSH x 10

      High Knees x 10

      Butt Kicks x 10

      Wind Mills x 10 (all IC)

      With such a large group, we were able to spread out along our normal 5k route with groups of 2 or 3 running together.

      We finished up with enough time to spare to get some work in, so here’s what we did:

      merkins x 20

      rower situps x 20

      squats x 20

      putins x 20

      rower situps x 20 (again)

      leg raises x 20

      Count off, and thanks to Chewy for praying us out.

      Thanks for letting me lead, guys, and thanks for pushing me to greater heights.

       

       

       

    • Double down!!

      Wet running shoes from the Narley Nutria served this YHC as he Doubled down on a post with little rest from the previous night… Having attended the Narley and being part of the winning World domination of sorts I could not help but share with the men who had missed, what an awesome experience was had the night before. Come on, where else can one go and experience the creativity of such a large PAX and the great naming of new FNGs along with some great F2ing.. It is certainly a great thing when men from all over can come together and instantly grab chatter as if they had recently assembled at a family reunion to catchup on old times.. Certainly one of the benefits I have received in my experience with F3 and look forward to many more as I travel this thing called life with a core group of strong men.. Enough sentimental thoughts for one day!!

       

      Began with 20 IC Windmills, Chewy one leg balance  touch both legs 8 IC. This looked worse than an all night booze fest with slurring words to the arresting officer as we epically fail this YHCs choice of field sobriety testing. Alternating lunge leg twist and then we are off for the thang..

      Standard journey with flashes of Tom/Jerry playing a game of cat and mouse as Backdraft shot out the gate like a triple crown horse untamed.. Men quickly paired up and paced each other. Along the journey Q shared some good conversation with Chewy as he respectively took a moderate Mosey and hung back with a tired YHC. Tclaps to Waterpik and Coconuts for getting out there and pacing the lead of the PAX. Burgundy shared his hard commit to the Northshore half coming up in October.

      Upon return with Bushwacker’s dice of doom in hand we alternated rolling knocking out a total of 50  rower sit-ups and in between 5SSH IC and 20 Burpees.

      count off, annoucements, COT

      Waterpik took us out in prayer offering intentions to all the F3 brothers!!

      Appreciate the lead men!!

      Thank you F3, ✌🏻👊🏻💪🏻!!