F3 New Orleans

Tag: Catfish

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye

  • All Wrong Stomp (610 Stomp) 2020-12-08

    Lovely day at the Stomp with 11 PAX: Tool, Kuch, Sheetrock, High Rise, Abacus, Da Parish, Jesus Juice, Snooze, Bongo, RevSox, Catfish (Q).

    Did a fairly standard run w/ burpees every 6 minutes. No complications, rest intervals, etc. Run, then 10 burpees on the 6 minute marks (6, 12, 18, 24, etc.). 20 minutes out, 20 minutes back.

    Did some Mary with LBCs, Leg Raises, and Dr. Ws.

    CoT. Broke a sweat, despite the chill! Thanks to all who attended!

  • The Cold Makes My Nose a Little Renny (Rennaissance 2020-12-06)

    Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).

    Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.

    Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom.

    Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.

    Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).

    Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.

    Back in front of museum for Dr. Ws.

    CoT. Coffeeteria @ PJ’s.

  • Joyful Joyfish (The Joy 2020-11-30)

    Chilly morning out at the Joy with 5 PAX: Hokie, Chips, Fracsac, Kenner Brah, Catfish (Q).

    Started with the quick standard warmup – Abe Vigoda, Grass Grabbers, SSH, Imperial Walkers, 8-Counts.

    Grabbed blocks and paired off for a Farmer’s Carry Dora (100 burpees, 200 overhead claps, 300 flutter kicks (2 is 1), while partner did a farmer’s carry with two coupons between light posts). Once done, did some curls in cadence to keep the arms a’ burnin’.

    Next, PAX lined up near bike path for solo OYO exercises. Rifle Carry up the levee, then 40 chest presses, 30 curls, 20 thrusters, 10 blockpees (all 1 is 1). Rifle carry back down.

    Lined up on grass east of path for Lt. Danger – Incrementing Lunges (2 is 1), squats, and merkins (all with block). Incremented in 2s.

    Back to starting zone, Block Webb for the finish. CoT. Coffeeteria at Panera.

    My first attendance at the Joy. Great spot, great times, great weather!

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG

  • Steamin’ Catfish Platter (Mothership 2020-11-28)

    Wet and wild at the Mothership with 12 PAX: fracsac, long haul, kuch, bogey, bangs, belloq, snooze, t-square, hokie, sogo, thumb war, catfish(Q).

    Moseyed over to the Peristyle. Warmed up with Abe Vigodas, Grass Grabbers, and SSH. Moved to faces for Peter Parkers, Catlina Wine Mixers, and Parker Peters. Back to feet for self-love, then 8-counts to finish the warmup.

    5 minutes of EMOM burpees, starting at eleven, then incrementing by one up to 15 (five minutes total). SSH to shake it off and keep the heart rate up.

    Moved to sixes for core work with a round of Bruce Lees (Hammer, Leg Lifts, Crunches, Penguins, Crunchy Frogs, and 100s).

    On to the columns for a timed leg massacre. Wall sit one min, then low slow squats. Wall sit one min, then donkey kicks. Wall sit one min, then monkey humpers, wall sit one min, then bonnie blairs. Fun! Occasionally shook it off with SSH between sets.

    Circled back up on faces for Jack Webbs. Ran a lap around the Great Lawn, then Bat Wings (Arm Circles Forward, Arm Circles Backward, Overhead Claps, Seal Claps, and Moroccan Night Clubs).

    Back to flag. 5 burpees OYO for the finish. CoT, then park cleanup.

    What a tasty Catfish Platter that was! Second helpings will be available Monday at the View.

  • 5 Years, and the ABC’s of F3

    5 years ago today was my first F3 post at the Birdcage. It was a cold dark morning and the rain was coming down hard. I texted @Captain Morgan (who EH’ed me) at 5:00am to ask, “Are we really working out in the rain?” You know the reply. @shorty was the Q and it was an Aquaman-themed beat-down running around Audobon Park and doing Merkins, Lunges, and Squats in puddles. At one point halfway through, some guy (@reluctant-yankee) said, “There’s an FNG out here today?!?” @amnesty named me Walleye after a Minnesota freshwater fish working out in the rain.

    Today, 12 other F3 Brothers joined me at City Park for my 5-year anniversary Q. Like all of you, F3 has fostered core values in me that makes me a better man and keeps me coming back. It is a true brotherhood and extended family with like-minded men with similar ideals and goals. So today I tried to express my gratitude for F3 with a workout focused on my ABC’s of F3. 5 sets of 5 exercises for 5 great years. The usual disclaimer and off we go.

    Warm-Up COP:

    • SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Windmills x 10 IC, Self Love x 10 IC, Mountain Climbers x 20 IC

    Indian Run to the end of Roosevelt Mall for COP #1:

    “A” is for Accountability. F3 makes us accountable to ourselves and to each other. Signing to Q, jumping in the Lakeview Clown Car, or promising a friend to post keeps us accountable to each other. Setting that alarm clock to get out of bed and show up keeps us accountable to ourselves. We start the day off strong with accountability to ourselves and others, and we take that accountability into our day to be better men and help those around us.

    • Abe Lincoln’s (aka hand release merkins) x 20
    • Aiken Legs (squats x 20 IC, lunges x 20 IC, Bonnie Blairs x 20 IC)
    • Albatross Wings (arm circles x 20 IC, reverse circles x 20 IC, seal claps x 20 IC, overhead claps x 20 IC, Moroccan nightclub x 20 IC)
    • Alabama Ass-Kickers x 20 IC
    • American Hammer x 20 IC

    Indian Run to the front of NOMA for COP #2. (At this point, YHC realized 20 of each exercise was going to run time out fast. Down to 10 reps each.)

    “B” is for Brotherhood. F3 truly is a Brotherhood. We treat each other with dignity and respect. We push each other, support each other, and raise each other up. And we support our communities with efforts like Food for the Front Lines, City Park Clean-Up, Hurricane relief efforts, and many more that the men of F3 organize and lead.

    • Body-Builders (8-count body builders) x 10 IC
    • Bay City Scissor Kicks (8-count with 4 vertical kicks and 4 horizontal kicks) x 10 IC
    • Bearcrawl Merkins x 10 IC
    • Big Boy Sit-Ups x 10 IC
    • Burpees x 10 OYO

    Indian Run to the Foundry for COP #3:

    “C” is for Camaraderie. Mutual trust and friendship among people who spend a lot of time together. The friendships created through F3 Fellowship is what keeps me coming back. We will always have each other’s backs. Whether I see @shorty trick-or-treating on Halloween, @amnesty at Christmas Eve mass, @reluctant-yankee at a Mardi Gras party, @kuch at the ballpark, or @douille at the Saenger, it’s an instant smile and quick catch-up. We support each other’s businesses and pitch in to lend a hand when needed. That’s friendship.

    • Catalina Wine Mixers x 10 IC
    • Country Crabs x 10 IC
    • Carolina Dry Docks x 10 IC
    • Crunchy Frogs x 10 IC
    • Copperhead Squats x 10 IC

    Mosey to the Children’s Museum for COP #4:

    “D” is for Dedication. Dedication to make ourselves better, each other better, and our communities better. Participation in events like Run Ranger Run, the BlueRidge Relay, or the IPC makes us all stronger. Community outreach and disaster relief makes our communities stronger. And fundraising efforts makes our country stronger. Dedication to a good cause.

    • Derkins x 10 IC
    • Dogs (Bird Dogs) x 10 IC
    • Dr. W x 10 IC
    • Dips x 10 IC
    • Donkey Kicks x 10 IC

    Indian Run back to the flag for COT:

    “E” is for Encourage and Enable. We encourage each other. @saban texted me last week to make sure I was OK after I fart-sacked a couple workouts. @kuch and @high-rise texted me to check in after I had surgery to remove kidney stones 2 months ago. We lift up intentions and prayer requests for injuries and illness for Pax and their friends and family. And we enable each other to grow. Through example we enable the men of F3 to be leaders amongst ourselves and in our community.

    • “E” was supposed to be Elevens, but we ran out of time. So we took eleven seconds to reflect on how the ABC’s of F3 (Accountability, Brotherhood, Camaraderie, Dedication, Encourage and Enable) can make us better men each and every day. Count-off, name-o-rama, announcements, intentions, and a prayer of gratitude.

    Thanks to all my F3 brothers for the friendships that have grown over the years. #SYITG

    Walleye

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Glorious Return to the Mothership

    Glorious Return to the Mothership

    YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.

    5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.

    Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:

    • SSH x 31
    • Hillbilly’s x 20
    • Abe Vigodas x 10
    • GG x 10
    • Bat wings
      • FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31

    10 Burpees OYO

    Mosey to the tool wall

    • Calf Raises IC x 30
    • Monkey Humpers IC x 30

    10 Burpees OYO

    Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:

    The goal here was to get the Pax wet, then dirty. Mission accomplished…

    • Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
    • Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
    • Run back to the grass and plank and wait for the six.
    • Rinse and Repeat x 3

    10 Burpees OYO

    Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…

    From the Exicon: 1st and 10

    • Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.

    Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):

    • Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
    • Rinse and Repeat with Left leg first IC x 10

    Mosey to the open area of the practice track for some Mary:

    • Dying Cockroach IC x 30
    • Freddie Mercury IC x 10

    Mosey back to the Shovel Flags

    COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.

    NMM

    • YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
    • The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
    • Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
    • The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
    • Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
    • Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
    • Coffeteria was enjoyed by many at Cafe Navarre.

    Thanks for allowing me to be part of such a great organization.

    SYITG

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.