F3 New Orleans

Tag: Catfish

  • Trick and Treat at the Renni – from Fracsac

    5 Pax at the Renaissance for a Halloween themed fun fest. YHC arrived early to set up. As the Pax arrived in the cool 57 degrees low humidity gloom, they were greeted by a T-Rex. You may be thinking prehistoric meat eater T-Rex, but nay, this was the lovable inflatable T-Rex that was far closer to the likes of Barney, just not as purple.
    As YHC looked closer in the gloom, he noticed a luchador Heisenberg lurking in the shadows quietly knocking out 8 count Body builders. Surge, Triple Shift and Catfish rounded out the 5.

    After giving a brief disclaimer, YHC heard the Pax ask how the Q intended to lead a beat down wearing an inflatable party favor. After a short wrestle with said inflatable, YHC managed to remove it at which time the Pax were amazed at what they saw! Underneath that lovable bag of hot air was Kylo Q, the Dark Jedi.

    Face the bacon for the warmup. Attend the Renaissance and you’ll understand….

    We did warmup stuff, then YHC asked what Halloween was all about? Trick or Treat of course!

    The Thang

    YHC had a trick bag and two treat bags. Picking up the trick bag, as tricks always come first, a pax was asked to pull from it. First draw was:

    Candy Corn Run – People’s Run with last man dropping for 3 burpees and sprint to front. Go around NOMA until all pax get a turn.

    Second draw:

    Ghost bustin’ – Played the Ghost Busters song where the pax did a burpee every time “Ghost Busters” was said, and plank jacks during the “I ain’t afraid of no ghosts” part.

    Third Draw – Jack o lantern Web. Ok, so it’s a Jack Webb. To enter the psychological thriller territory, we passed up 10 and did 11 and 22.

    Now onto the Treats! Pax chose a treat bag. First bag was a soccer ball. Head to field where cones are set up. Since Triple Shift took a pumpkin to the face at El Diablo, YHC decided to remove kicking from this game. It was more ultimate frisbee rules with a soccer ball. Dropping the ball or scoring results in 3 x 8 count Body builders.

    Onto the next treat bag! A football! Two hand touch with 4 downs to get to end zone. Rushing the QB allowed after count to 5. Both teams scored so more 8 count Body builders!

    Head to back of NOMA for Sunday Mornings x 5. YHC put on some Halloween music. Surge asks, “No Thriller?” With that Thriller was played.

    Head back to flag. One minute remaining, so 8 count Body builders IC x 15.

    COT

    Thanks for joining me and having some fun on Halloween.

    Coffeteria at PJs Metry Road.

    SYITG

  • Solo Muscleship Throwback (Mothership 2021-10-30 – from Catfish

    Conditions: Cool temp of ~65 F and breezy. Perfect for a throwback Muscleship workout!
    1 PAX in attendance

    The Thang

    Started by lunge walking from the flag zone to the Peristyle area for a warmup:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    Hillbillies x 25 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to faces for:

    Peter Parkers x 25 (in cadence)
    Parker Peters x 25 (in cadence)
    Peter Parker Peters x 15 (in cadence)

    Lined up for a round of ascending partner BOMBS – 50 Bodybuilders, 100 Overhead Claps, 150 Merkins, 200 Box Cutters, 250 Squats. Since no partner, every 50 reps or so did a bear crawl, duck walk, or monkey walk in rotation to the other end of the peristyle and back.

    Lunge walks back to flag zone.

  • They All Ask’d for You – from Triple Shift

    Complacency is the enemy of Acceleration!

    I had fell into the habit of recycling a few good workouts with a minor tweak here and there but let’s face it…I was in a Q rut. I could always use the excuse of ‘Cause Covid’ or Hurricane Ida but the reality is that I got lazy. The rhythm of life got jumbled up and I forgot that I have a responsibility to the pax members who show up. With that in mind, I went to the F3 Nation Exicon page and…WHOA….I had numerous ideas on just the first page. With a little inspiration, I was off and running (so to speak) with the Animal Parade theme.

    WARMUP
    Start off with 10 inch worms facing the bacon and enjoying the sunrise.
    10 – Low Slow Squats (8 count)
    10 – Low Slow Merkins (8 count)

    THE THANG
    We lined up on front apron to the left side of NOMA and then performed the following movements to travel to the right side of the NOMA. It is approximately 30 yards.
    Bear Crawl then Crawl Bear (try to keep your hips lower than your torso for both movements)
    Duck Walk then Walk Duck (try to keep your chest up and knees bent at 90 degrees)
    Monkey to the right then Monkey to the left. (try to keep your chest above your hips as you move left to right then right to left. Hands first then feet second)
    Now that we were warmed up, we used the concrete benches behind the front columns for 10 pistol squats and Bulgarian split squats on each leg.
    Head to the fountain for 10 low slow dips (8 count) and 30 right leg step ups and 30 left leg step ups. For all those doing the Veterans Day Go Ruck in NOLA, it is my strong suspicion that we will be doing the CHAD 1000x. Yes, you guessed it, you have to perform 1000 step ups in honor of Chad Wilkinson.
    With 10 minutes left, we go to the back of NOMA and perform Jackass Webbs which is one burpee with 2 donkey kicks up to 5 burpees and 10 donkey kicks. We finish it out with Sunday mornings and head back to the flag.

    COUNTOFF, NAMERAMA, AND COT
    Extremely grateful for the men today and their efforts! Prayed for a greater awareness of our mission and that we would live life with skill to impact others in a positive way. Soli Deo Gloria!

  • A Deck 4 the Pax – from Fracsac

    YHC took the Q at the Mothership and skipped an opportunity to ruck in the west.
    With a brief disclaimer given, 4 pax headed to the great lawn to warm up. Warmup was typical stuff which Rudy, Triple Shift and Catfish thoroughly enjoyed. Closed out with some 8 count Body builders IC to satisfy some of the monthly ISI challenge.

    Mosey to the track for the main event.

    With the F3 deck in hand, instructions were simple. Flip a card and complete 10 of the exercise as a 4 count IC unless the card gave specific instructions, such as 100 calf raises.

    We did most all the Merkins available in the deck early on. If you Q with the deck, YHC recommends stacking the deck in a way to prevent that from happening. It’s like a fair way of cheating.

    We did most of the deck, then moseyed back to the shovel flag for the COT where we met up with Tool as he finished his 8 plus mile run.

    -The Mothership has been like riding an elevator to the top floors of the Hancock Whitney Center recently, the numbers continue to dwindle as people step off other floors. If the other AOs were overflowing it wouldn’t be a big deal, but maybe a little over a dozen between 3 AOs is a bit alarming. Maybe it’s just a busy time for families.
    -We headed to Hahnville to gut a house as part of our Ida relief efforts, with Gabby as Q.

    SYITG

  • Full Compliance H8! – from Hawgcycle

    Conditions: 75 degrees, 81% Humidity, Wind 1 mph from SSE

    The Thang

    The H8! is the standard measure of F3 NOLA fitness. There are 8 laps. It includes over 3 miles of running New Orleans Hills (aka levees), 550 yards of Bear Crawls, 36 Burpees, and 120 Merkins. It is hard. The H8! debuted on October 23rd, 2016. A lot of familiar names were there that day…Belloq, Tool, Triple, JV, Bubba, Cowbell, me…. all failures. The 2nd running was in March of 2017 and a couple of guys finally broke through. Since then we have held the H8! Semi-annually and seen numerous successes and improvements.

    We have also seen the standard become more lax. There was at least one (maybe more) 45 minute runnings. There has been a fair amount of corner cutting…you know that guy…the one in Junior High basketball practice that basically cut across the free throw lane when we had to run laps. Since the addition of the bike lane on Canal, guys have started running in that, significantly shorting the course. There have been shortened bear crawls as guys take a few steps into the neutral ground before getting down on all fours, or stand up and jog a few steps from the end of the neutral ground.

    Fortunately, there is new leadership in NOLA and they are not going to put up with any of this crap. I was told very succinctly (and in NSFW words) that today would be a Full Compliance workout and that if I could not make that happen there would be some changes come April.
    Luckily, for me I found some cones at Pontiff after War Eagle’s Aggie Tribute. I got to Okwata early and set out cones at every corner. Demonstrations of the overly complicated burp and merk ladder were made. I informed everyone that the running must occur on the sidewalk, and I gave the speech about the bear crawl standard….start the bear crawl with one foot on the concrete next to the neutral ground and do not stand until your hand touches the concrete on the other side.

    Showing their personalities, Saban looked at me at the starting line, made a NSFW gesture and proceeded to run in the bike lane. Vagabond on the other hand, to ensure his bear crawl compliance, started his bear-crawl across the street. Had he been wearing his Garanimals workout wear, I could have let it pass, but with a black F3 shirt, it was a definite safety issue.

    40 minutes later, we were all spent. Three guys finished all 8 laps (YHC, Catfish, and Biebs) for a 19% completion rate. However, there was a 100% success rate among the 16 men that posted today. Getting out of the fartsack and battling the H8! for 40 minutes accomplishes more physically than what many men do all week, or maybe all month.

    NMM

    Bones convinced me to get a Whoop. The Whoop assigns a Strain Score to each workout. The score is between 0-21. The higher the number, the harder the workout. Cardio heavy workouts, with very little recovery score high. Here are my highest F3 Workout scores

    • 17.3 – The H8!
    • 16.7 – IPC Week 3
    • 15.0 – IPC Week 1
    • 15.0 – IPC Week 4
    • 14.9 – IPC Week 2
    • 14.5 – War Eagle’s Aggie Offensive at El Diablo. It was a Snot Woggler.

    An average workout is around 12-13. The H8! Is not an average workout.

  • 8 counts under the singing Oak – from Fracsac

    6 pax at The Renaissance looking to put some work in to improve and get stronger. Weather was perfect with a cool breeze to let the world know that hurricane season was coming to an end.

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical with some bat wings to get the arms ready! Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track with a stop for 8 count Body builders along the way. People’s run to the singing Oak with more 8 count Body builders on site. The singing Oak was making beautiful music today!
    Onto the main event- 11’s

    8 count Body builders and Squats!

    People’s run the rest of the way around the lake with a quick stop on the side NOMA steps for calf raises before finishing off with Sunday mornings in the back.

    COT

    NMM

    -we officially have a new regular at the Renaissance- great to see Surge again!
    -Mall Cop made his debut at the Renaissance….
    -8 count Body builders are the ISI challenge of the month…needed 85 today
    -Coffeteria was awesome as always!

    SYITG

  • 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!

  • Impromptu Swolefish – from Catfish

    9 PAX @ Swolefest this morn, Catfish at the helm.

    Started with windmills x 10, grass grabbers x 10, ssh x 20, and 8-counts x 15.

    Over to the pills for right leg step-ups x20, curls x 20, left leg step ups x20, derkins x20.

    Over to parking lot for Dora 1-2-3. 100 burpees, 200 leg lifts, 300 jump squats. Partner did farmer’s carry to end of lot and back. Mary waiting for the six with Freddie Mercurys, Hello Dollys, LBTs.

    Circled up for a ring of fire with brick plank and merkins. Back to feet for another round of curls x20, then 8-counts x15 for the finish.

  • ReSurgence at Renaissance – from Heisenberg

    I ran into Surge for a second week in a row at the Jesuit football game on Friday night. He said he was going to Renaissance on Sunday. Surge being man of his word, made his Renaissance debut. I volunteered to Q to avoid 45 minutes of torture from Catfish or Fracsac.
    Warm up – IC Windmills 10, Imperial Walkers 20, Arm Circles 15 forward and 15 back, Overhead Claps 15, Seal Claps 15, Moroccan Nightclubs 15, Eight Count Body Builders 10
    Thang:
    Fountain Break 1- Left Leg Step ups 20, Right Leg Step ups 20
    Foundry – Indian Run to the Foundry for some pushing and pulling. Round 1 and 2 Timer 3 Eight Count Body Builders – Stations Pull Ups, Dips, Rows. Round 3 Timer 4 Eight Count Body Builders. Indian Run back to NOMA.
    Body Builders, Bear Crawls and Lunges – In the fresh cut grass we did five 8-Count Body Builders at each tree followed and alternating bear craws and lunge walks..
    Fountain Break 2 – Back to Fountain for a round of IC left leg step ups, derkins, right leg step ups and inclined merkins.
    Calf Work – IC 25 calf raises, 15 toes out, 15 toes in, 5 left leg and 5 right leg.
    Mary – IC LBC, Flutter Kicks, Real Freddie Mercuries.
    We finished with 3ish Sunday Mornings and five more 8-Counts to get Frac up to the 50 needed for the October ISI challenge.
    COT
    Coffee at PJ’s where we were joined by Triple Shift.

  • Burnin’ Down the Holy Day House w/ Rings of Fire – from Baywatch

    5 PAX joined yours truly to push themselves on this Sunday morning. The pleasantries were exchanged, disclaimer given, and then we moseyed to the museum steps for a warmup IC:

    SSH 25x
    Arm circles forward/backward 15x
    Grassgrabbers 15x
    Windmills 15x

    With the warmup complete, the fun stuff began. First came the Deep Sea Divers down the museum steps with 1 merkin per step. Then we turned around at the bottom
    and repeated back up to the top. Next we moseyed over to the pond to make one lap with three stops along the way. Rings of fire occurred at each stop with 3 rounds and 10 reps per round.

    Stop 1 was a static Al Gore with jump squats round 1, Mary Janes round 2, and 180 jumps round 3.

    Stop 2 was a static plank with diamond merkins, shoulder taps, and merkins.

    Stop 3 was a static six inches with flutter kicks (2 is 1), dying cockroaches (2 is 1), and box cutters.

    With the lap finished we moseyed to the foundry. 4 stations; 2 rounds; 1 person per station. Pull ups, big boy sit-ups, derkins, and the timer was a run to the track with 5 burpees and return.

    After that we moseyed back to the museum to finish off with Sunday Mornings. This is where Catfish and Tripleshift met the rest of the group to finish off the beat down. Catfish had just completed Week 2 of IPC with an awesome sub 30 minute time.

    Then back to the flag for name-o-rama, announcements, intentions, and a prayer.